I’ve Never Worked Out Before! How Do I Start?

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I still remember my first workout! I was at my grandmas’ house and after searching for something to kill my boredom I came across a magazine.

I don’t remember clearly what that magazine was about. However, I do remember the cover photo. It was of a man showing his six-packs abs.

As a sixth-grader, I was high-key impressed by his muscles.

I went through the magazine in hopes of finding something I could do to be like him. Luckily, I found a workout routine recommended by the guy to build abs just like him.

I tried the workout routine on the spot.

Since I was extremely skinny at that time, I didn’t actually believe that I could build muscles. I was just following the workout routine in sheer excitement.

Moreover, I think, at that time, I wasn’t smart enough to think things through. That’s why even when I didn’t believe that I could change, I still trained consistently for months.

After about four months of consistent training, the result of my hard work was visible.

If you have never worked out before, I understand how you feel. Just the thought of working out is frightening. There are too many things you don’t know and too many things you need to learn. This alone can spoil all the enthusiasm you can muster.

However, there is a way to make this process a bit fluid. All you need to do is use the tips mentioned below.

woman holding a dumbell

Tip 1. Set a Goal

Every workout session you face will require you to go against your natural instinct to just sit on a couch and watch something that provides instant gratification.

That’s why so many people make new year resolutions and break them within a week.

To prevent this from happening, you need to start your fitness journey with the right mindset.

I have been training for years. However, there is nothing I like about working out. The only reason why I train every day (at least as many days I can) is to reach a goal. 

A goal which I created for myself, A goal I want to reach.

Since this goal is the amalgamation of my desires and wishes, as an adult, I am just taking action to fulfill my wishes.

So, If you are thinking about working out, The first thing you need to do is figure out a goal. A goal that you want to achieve. A goal that will make you think about working out!

Moreover, it doesn’t matter what it is, as long as you are comfortable with it.

Task 1. In the next seven minutes, create a goal for yourself.

Make sure your goal is definite. For instance, if you want to lose weight, you should decide how much weight you want to lose. Moreover, Be specific and realistic as much as you can.

By being specific & realistic, you can Fastrack your progress.

Do this before reading further!

Tip 2. TimeTable – Schedule Your Workouts

You have a definite goal. Now it’s time to schedule your workouts so that you can reach your goal.

Let’s say you are going to start working out next week. To set up a timetable for the whole week, choose the hours you are most comfortable with for each day.

I work out early in the morning (6:00-8:00 am) because I have nothing better to do. Similarly, you need to look for your prime time for each day and schedule your workouts accordingly.

Keep in mind; you need to decide your workout hours in such a way that increases the probability of you showing up, not the other way around.

Task 2. Decide your workout hours for the first week

Moreover, you don’t need to train every day. Two workouts per week for the first few weeks is more than enough.

My Schedule

Monday, Tuesday, Wednesday – 6:00 – 8:00 am (I train upper body)

Thursday – Break

Friday, Saturday – 6:00 – 8:00 am (I train lower body)

Sunday – Break

Moreover, I try to jog every day.

woman exercising

Tip 3. Find a Workout Routine For Your First Week in Advance

You have created a workout schedule. However, you still need a workout routine to perform. Here are few workout routines that you can utilize for the first few weeks:

You can utilize these workout routines even for months unless you want to train a specific part of your body.

Task 3. Pick a workout routine

Tip 4. Keep Track of Your Progress to Improve Faster

In the first few months, no matter what you do, you will improve. However, you can improve at a much faster pace by keeping track of your progress.

This is what you need to do: You need to maintain a fitness journal, and in that journal, you need to keep records of your workout routine and diet.

For instance: if you are performing a workout routine to lose weight, You need to track how much you improve by sticking to it for two weeks.

However, if you are not improving even after following a workout routine consistently for weeks, then it means you need to make adjustments in your routine.

This way, you can avoid performing workout routines that only waste your time & energy, which in the long run will help you reach your goal faster.

Task 4. Create a fitness journal

keto diet

Tip 5. Focus on Showing Up

Now you have almost everything you need to start working out.

Assuming your schedule starts from tomorrow, Here’s something I want you to understand:

Every day you manage to train is an achievement in itself.

Tomorrow when the time comes up when you have to train, there is a high possibility that you will not feel like working out. You may even have something that needs your urgent attention.

However, whatever comes up, you need to try your best to stick to your routine. Even if it means just performing 1 rep of all the exercises you have decided on or following a video lesson up to a minute.

woman holding a door

I want you to show up. There is power in consistency, no matter what type of goal you have. If you are willing to show up, the probability of you reaching that goal increases significantly.

So, if you don’t feel like training, encourage yourself to show up, even if it means just for a minute.

Keep in mind; On days you don’t feel like sticking to your schedule, the best thing you can do is stick to it imperfectly, and the second-best thing you can do is just show up.

You may not improve on those days, but showing up will definitely make you stronger. Even a single rep performed on days you don’t feel like getting out of bed is an achievement. And I don’t recommend thinking otherwise.

To show up imperfectly but open to change, is better than not showing up at all


So, when the schedule starts, and you don’t feel like working out, just show up

Task 5. Show up!


Don’t let “I have never worked out before” hold you back.

Working out is not rocket science. It’s as simple as taking a walk in the park, literally.

Just decide a goal, come up with an actionable schedule, find a workout routine that fits your need, and show up when the time comes. That’s all you need to do.


P.S Thanks for reading! If you enjoyed this article on How to Start Working Out, feel free to share it. Moreover, leave a question down below in the comment section if you have any

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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