How to start exercising and keep going: a 5-step plan for beginners
Many people start exercising full of enthusiasm and stop when they get tired or sore. A plan that works fits your starting point and lasts.
This article summarises Mayo Clinic's steps for getting started and the World Health Organization's principles.
1. Know your starting point
- Note your pulse before and after walking 1.6 km, and how long it takes
- Count how many push-ups you can do at once (knee push-ups are fine)
- Measure your waist and calculate your body mass index
- Use these numbers to track progress over the coming weeks
Reference: [1] Mayo Clinic (fitness)
2. Set goals and balance your week
Any amount of activity is better than none. If you can't reach the targets yet, start with what you can do.
| Type | Weekly target |
|---|---|
| Moderate aerobic activity | At least 150 minutes, such as brisk walking, cycling or swimming |
| Or vigorous aerobic activity | At least 75 minutes, such as running or aerobic dance |
| Strength training | All major muscle groups, at least 2 days |
Reference: [1] Mayo Clinic (fitness) · [2] WHO
3. Build up slowly and choose what you enjoy
- Increase your activity by no more than 10% a week
- Pick 2–3 activities you enjoy and rotate them to avoid boredom and overusing the same muscles
- Short sessions several times a day count, such as a 10-minute walk after meals
- Schedule exercise like any other important appointment
Reference: [1] Mayo Clinic (fitness)
4. Rest enough and listen to your body
Many people quit because they start too hard and get sore or injured. Leave rest days between sessions, warm up and cool down each time, and stop if you feel pain, shortness of breath, dizziness or nausea.
If you have a medical condition or injury, or haven't exercised for a long time, talk to a doctor before you start.
Reference: [1] Mayo Clinic (fitness)
Read next: Why regular exercise matters, and easy ways to start ›
Read next: Tips for a balanced training plan: stretching, cardio, strength and endurance ›
Read next: How to make new habits stick: 4 techniques for self-improvement ›
Read next: Lower-body Tabata and full-body dumbbells: two 4-move workouts ›
Read next: Which exercise burns fat? The truth about the fat-burning zone, HIIT and rest ›
This article is general information, not medical advice. If you have a medical condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet or exercise.
References
- Mayo Clinic: Fitness program: 5 steps to get started (5 Dec 2023 · checked 15 Oct 2026) ↗ (opens in a new tab)
- World Health Organization (WHO): Physical activity (26 June 2024 · checked 15 Oct 2026) ↗ (opens in a new tab)
Image credits
- Cover image: Yazid N / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
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