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How to Start Working Out If You’re Out of Shape

 

How to Start Working Out If You’re Out of Shape

Let’s be real—starting to work out again when you’re out of shape can feel super intimidating. You might be thinking, “Where do I even begin?” or “I don’t want to feel embarrassed at the gym.” First of all, if that’s you, you’re not alone—and this is your sign that it’s totally okay to start slow. What matters most is that you're starting.

Whether it’s been months, years, or a lifetime since you’ve had a solid workout routine, this guide will help you ease back into fitness without burning out, getting injured, or giving up.

1. Shift Your Mindset First

Before we even get into workouts, let’s talk mindset. You don’t have to be perfect. You don’t need to “go hard” from day one. Progress doesn’t come from punishing yourself—it comes from consistency.

You’re not behind. You’re just getting started—and that’s powerful.

2. Start Small (Like, Really Small)

Forget the 60-minute workouts and 5-day splits for now. Your goal should be to build the habit, not to crush PRs.

Here are a few realistic ways to start:

  • Take a 10–15 minute walk every day

  • Do a 5-minute stretching routine in the morning

  • Try a 10-minute beginner YouTube workout

  • Park farther away from entrances to sneak in extra steps

Tip: Commit to just 10 minutes a day. Once you get moving, you might surprise yourself and go longer.

3. Focus on Low-Impact, Joint-Friendly Movements

If you're out of shape, your body needs time to adapt. Stick to low-impact workouts at first to avoid injury and build a strong foundation.

Great beginner options:

  • Walking

  • Swimming or water aerobics

  • Cycling (stationary or outdoor)

  • Beginner yoga or Pilates

  • Bodyweight exercises like wall push-ups, squats to a chair, or modified planks

4. Mix in Strength Training Early

Strength training isn’t just for bodybuilders—it’s one of the best things you can do for your health, especially as you age.

Start with:

  • 2 days a week

  • Light dumbbells or resistance bands

  • Bodyweight exercises (like squats, lunges, push-ups on knees)

  • Focus on form and control, not speed or weight

5. Listen to Your Body—But Don’t Baby Yourself

There’s a difference between good soreness (your muscles adapting) and bad pain (sharp, stabbing, or joint pain). Tune in. Respect your limits, but also know that being a little uncomfortable is part of the process.

6. Fuel Your Body Right

Exercise and nutrition go hand in hand. If you’re working out but under-eating or living on junk food, you’ll feel drained and frustrated.

Simple steps:

  • Drink more water

  • Eat more whole foods (lean protein, fruits, veggies, whole grains)

  • Don’t skip meals—especially before or after workouts

7. Set Mini Goals and Celebrate Them

Forget “I need to lose 50 pounds” and focus on small wins like:

  • “I worked out 3 times this week”

  • “I walked a mile without stopping”

  • “I chose a home-cooked meal over fast food”

Celebrate these! Every step forward is a step closer to your goal.

8. Don’t Go It Alone

Whether it’s a friend, coach, online group, or workout buddy—accountability helps big time. Surround yourself with people who support your goals and can encourage you when motivation dips (because it will sometimes).

9. Be Patient—and Kind to Yourself

Progress doesn’t happen overnight. Some weeks you’ll feel amazing. Others, not so much. That’s normal. Just don’t quit. Show up for yourself, even if it's not perfect.

Remember: slow progress is still progress. You’re building something that lasts.

Final Thoughts

Starting to work out again might feel overwhelming, but it’s one of the best things you can do for your physical and mental health. Don’t worry about where anyone else is—you’re on your own journey, and you’ve already taken the most important step by deciding to start.

You got this 💪

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