You’ve spent years telling yourself you’ll commit to changing your lifestyle.
Maybe shed some weight and tone up.
You’ve tried a variety of diets and workout classes, but it never sticks.
You start motivated, it's mach 10 for a few weeks, and then you end up frustrated.
Because you have a life, you have a full-time job, there are bills to pay, and kids to get to soccer practice. Who has time to commit to the amount of training it would take to be beach ready in the next eight weeks? It doesn't feel like there’s enough time to commit to a transformational workout program.
Let’s reframe this conversation. You’re choosing action. This is a good thing. You haven’t failed because you’re still looking to solve the problem. Where do you go from here? Consider the topics below for getting started (or restarted) with a fitness program.
Does This Thing Work?
You may feel like your body is “too far gone” to workout, but people of all ages and fitness levels go to the gym every day. I have trained people with joint replacements, parkinsons, and cases of advanced aging. There is always a way to adapt training to the individual. A trainer can help (more on this later).
All exercises have alternatives. Alternatives work the same muscles in a similar way. Use the variation as a start point to progress to others. The fun stuff will come later.
Go easy if you’re a beginner. One hard workout won’t change everything, but 100 moderate workouts will. Use this as a chance to care for your body, not punish it.
Get Real About Your Schedule
Starting a workout routine can be overwhelming and exciting. Most people start by over-committing their time. You don’t need to train like you’re in the military to improve your health.
My personal experience and the research shows that as little as 90 minutes each week can have a profound impact. This can be broken up into two hour long sessions, three 30 minute sessions, or six 15 minute sessions a week. Whatever you choose, make it sustainable.
Can you go before work? Can you do it during lunch? When do you have more wiggle room? Can you do some workouts at home?
One of the most important lessons is consistency rules. If you can create a plan and be consistent, results are inevitable.
Hit The Gym Or Construct Your Own
A gym membership provides a place to focus on you and not stressors of work or home. Gyms have a lot of cool equipment and often have saunas and sometimes hot tubs!
As we get older we realize it is harder to have a social circle. The gym can bring people together. I Have been a part of several gym communities and I've met some of the greatest people I know there.
Group classes often come standard with a gym membership. Take advantage of this if it appeals to you.
While there is a lot of equipment, a potential drawback is waiting for it during peak hours. Find out when these times are so you know what to expect. Memberships can range from $10 a month to hundreds of dollars per month.
How far are you willing to drive? Is there traffic? All of this needs to be examined to know what your time commitment will be.
If the gym doesn’t make sense for you, purchasing equipment online is easy. The price can be about the same as a membership depending on how much you want to invest.
Some recommended options:
Adjustable dumbbells like Powerblocks
Kettlebells
Squat rack with bar and weight plates
Resistance bands
Do you have space to store your equipment? Is there a spare room, basement or garage to convert to a gym?
There can be distractions at home. Home projects, kids, or messes to clean up. Brainstorm strategies to limit these interruptions.
The convenience of having a gym at home is a plus. No traffic to wait in. If you have kids, they will see you working to stay healthy, a positive example for them.
Find Your Mr. Miyagi
“A good coach lights a fire under someone. A great coach lights a fire inside of someone.” -Martin Rooney.
The value of a great coach can not be overstated. A coach will guide you. They have experience with helping people like you achieve their goals. Like a mechanic can fix your car more efficiently, a coach has the tools to get you where you want to go.
Here are a few things to consider when looking for a coach:
Do they have experience working with someone like you?
Some coaches work with a specific population. If your goal is a distinct one such as running a marathon or losing 100+ pounds, consider a coach with your niche.
If you’re seeking general health and to lose a little weight, a jack-of-all-trades trainer works.
Do they have a certification and/or health & fitness related degree?
A good coach does not need to have a degree and a laundry list of certifications. Having a few letters after their name is a good sign, however. It shows they take their job seriously and educate themselves.
Is their coaching style right for you?
If you’re a member of a gym that has trainers, watch and listen to how they interact with their clients.
How do they motivate their clients?
Are they friendly and encouraging?
What type of people do you see them working with?
This is someone you’re trusting your health and well-being with, make sure you’re a good fit before committing.
Set A Course
Like a ship shouldn’t leave port without a destination, goals will tell you where you’re going.
There are two types of goals: outcome based, and behavioral based. Outcome based goals are how we traditionally set goals. Figure out the result you want, and work towards it. For example: you set a goal to lose 20lbs and a deadline to complete it. You may not be able to control if you achieve this goal in that timeframe.
Behavioral based goals focus on what you can control. They’re smaller habits that you do every day. For weight loss, some habits may look like this:
Exercise 2-3 times per week for at least 30 minutes
Eat protein at each meal
Take 8-10,000 steps per day
The end result may feel unattainable if you can’t see the steps to get there. Habit based goals will bring your attention to the actions to take.
Brick By Brick
A workout routine that works for years starts slow and progresses over time.
The body can adapt to a variety of stressors. Like how your skin adapts to a minor sunburn by tanning and becoming more resilient. The issue arises when it is pushed into too much stress before it’s ready (like getting a sunburn).
In fitness we call this progressive overload. This is the process of gradually making your workouts more challenging. If you do the same workout for months, you’ll stop making progress. Depending on your goals, you can progress your workouts by adding weight, sets, reps, or manipulating the rest periods.
When you’re a beginner it’s important to understand where you're starting. If you work a sedentary job and take less than 3,000 steps per day, you’re going to start in a different place than someone who works an active job and goes hiking every weekend.
If you fall under the former category, here are some helpful guidelines:
Build exercise technique first
Keep workouts shorter (30-45 minutes)
Rest between workouts (24-48 hours)
Pace yourself, keep weights and cardio light to moderate
Do basic movements like goblet squats, chest presses, or lat pulldowns. Save the Instagram worthy stuff for another time (or never)
Start with 2-3 sets at a time, moderate rep ranges of 8-12, with weight that will make you work for the last couple of reps. Rest periods should be 1-2 minutes (no shorter).
Second important lesson: increasing the difficulty gradually will motivate you as you see the progress you make. You will make progress for years.
But What Do I Wear?!
My high school football coach used to say “look good, feel good, play good.” Before every game we would wear our jerseys to school, tucked in of course.
Choose comfortable clothing that allows you to move freely. Look for flexible fabrics like polyester, cotton, and elastane. Leggings, track pants, compression shirts, and athletic shorts are some examples. Sports bras are a great idea (though not my area of expertise).
For footwear, whatever you wear must be appropriate for your activity. Running shoes are great for running, they are not good for lifting. The softness of the soles that provide cushion to limit impact creates an unstable surface for lifting. Something with a flat, stable sole that provides stability for your foot is more suitable for lifting.
Brands such as Reebok, TYR, and Adidas have good options. Lifting shoes range in price, but last years if taken care of. Other brands, such as No Bull, are stable but also flexible enough for running.
Baby Steps To Big Dreams
Patience is your best friend. This goes back to setting habit based goals. Take it one day at a time and focus on what you can control.
People say they need to get motivated to start, but the truth is taking action creates motivation. The feeling of accomplishing a good workout, noticing your clothes fit differently, or setting a new personal best all fan the flames of motivation.
Execute your habits, get small victories, and motivation is created. Those who learn to enjoy the process are the ones who succeed. Slowly make this a part of your life.
What’s Next?
If you need to start with the most basic exercises possible, read my two part series “The Most Accessible Exercises For Beginners.” Read part 1 here and part 2 here.
Enjoy the process.
Get strong live long!
-Coach Ren
