If you haven’t exercised for some time getting started can be somewhat intimidating as well as confusing. With all the novelty items and programs out there and the promise of quick results it is no wonder that people give up and throw in the sponge before the end of January. My name is Jim Burns and I am A NASM certified personal trainer. If you want to begin and maintain a successful exercise program here are some tips that will keep you motivated and successful.
- Set Clear, Realistic Goals
Ask yourself: Do I want to lose weight? Improve strength? Enhance balance or flexibility, and what does success look like in 3–6 months?
Start with SMART goals: Specific, Measurable, Achievable, Relevant, and Time Bound
- Get Medical Clearance (If Needed)
If you’re over 45, have chronic conditions (e.g., heart disease, arthritis), or haven’t exercised in years, check with your doctor first.
- Choose Activities You Enjoy
Pick exercises that:
- Fit your lifestyle
- Match your goals
- You’re likely to stick with
Examples:
- Walking, swimming, or cycling (for cardio)
- Bodyweight or resistance band training (for strength)
- Yoga or stretching (for flexibility and mobility)
- Start Small and Progress Gradually
Begin with:
- 2–3 days/week
- 10–30 minutes/session
- Mix cardio, strength, and mobility work\
5. Focus on Form, Not Intensity
- Proper technique helps prevent injury and builds a stronger foundation.
Consider working with a certified personal trainer if you’re unsure where to begin
- Track Your Progress
Use a notebook or app to log:
- Workouts
- Duration
- Intensity
- How you felt
Seeing your progress boosts motivation.
- Be Consistent, Not Perfect
Progress comes from consistency, not all-or-nothing intensity.
- Expect ups and downs
- Celebrate small wins
- Modify when needed
Always remember it’s not where you start it’s where you finish, and any effort not matter how big or small will always be rewards. If you want to get started send me an email at besimplyfit23@gmail.com