How to Start Exercising Again (And Stick With It!)

February 13, 2026

I’ve been where you are right now. Staring at my dusty sneakers. Making excuses. Promising myself I’d start “next Monday.” Again.

You used to work out. Maybe you were even pretty good at it. Then life happened. Work got crazy. Kids needed you. An injury sidelined you. Or honestly? You just… stopped.

Now you can’t remember the last time you broke a sweat, and the thought of starting over feels impossible. Your energy is terrible. Your favorite jeans don’t fit quite right. You get winded halfway up a flight of stairs.

Here’s what I learned after helping hundreds of people (and myself) restart fitness after months or years away: You don’t need motivation. You need a system. And you definitely don’t need to be perfect.

The good news? Getting back in shape is actually easier than you think when you know what actually works. Let me show you.

Why You Should Start Exercising Again (Beyond Looking Good)

Look, I know you want to drop some pounds and feel better in your clothes. Nothing wrong with that. But let me tell you about the other stuff that happens when you start moving again, because this is what keeps you going when motivation fades.

It May Help You Live Longer

The American Heart Association’s journal Circulation reports that upwards of 250,000 deaths in the United States each year are associated with a sedentary lifestyle and lack of physical activity. [1]

And even a small amount of exercise can provide benefits. We’re talking just 11 minutes a day.

A study published in the British Journal of Sports Medicine found the lifespans of sedentary people significantly improved after doing just 11 minutes a day of moderate-to-vigorous activity. [2] Eleven minutes. You probably spent longer than that scrolling your phone this morning.

You’ll Build Muscle and Burn Fat

If you stick with an exercise and strength training program, and you’re eating enough protein, your body will respond by building more muscle to adapt.

More muscle means you’ll get stronger and reduce the risk of injury, but it will also help support your joints, improve bone density, and boost immunity. [3], [4], [5]

Increasing muscle also raises your body’s metabolic rate, encouraging it to burn more fat. [6], [7]

💪 Real talk: Per pound, muscle burns 7 to 10 calories daily while fat burns only two to three. This means the more muscle you build, the more you can eat without gaining weight. Yes, really.

It’s Great For Your Heart

Exercising regularly can reduce the risk of type 2 diabetes, which is also a risk factor for heart disease. [8]

Studies show that exercising regularly can improve cholesterol levels and reduce the risk of cardiovascular diseases like high blood pressure. [9], [10], [11]

Exercise also stimulates nitric oxide in the body, which promotes healthy blood pressure by relaxing and expanding blood vessels. This means your heart doesn’t have to work as hard. [12]

It Will Boost Your Mood (This One Surprised Me)

Studies show that exercise can help ease anxiety and depression while lowering stress hormones like cortisol that can trigger weight gain. [13], [14]

🧠 This is huge: A major 2026 review analyzing 73 randomized controlled trials found that exercise can ease depression about as effectively as psychological therapy. Not “helps a little.” About as effective as actual therapy. With few side effects.

Research also shows that exercise can improve sleep quality while also improving focus, productivity, self-confidence, and body image. [15], [16]

I’m not saying exercise will solve all your problems. But when I’m consistent with it? I sleep better. I’m less snappy with my family. I have more energy for the stuff that matters. For more on this, check out how movement transforms your mental health.

Your Exact 4-Week Restart Plan (No Guessing Required)

Forget complicated 12-week programs you’ll quit by day 5. Here’s exactly what to do if you haven’t exercised in months or years. I’ve used this with hundreds of people and it works.

Week 1: Just Show Up

Your only goal: Build the habit without overwhelming yourself

Walk 10 minutes daily (yes, that’s literally it)
Do 5 minutes of gentle stretching
Focus on consistency, not intensity

What you’ll actually feel: Less stiff when you get out of bed. Slightly more energized. Proud you showed up.

Week 2: Add Just a Little

Your goal: Start challenging your body (gently)

Walk 15 minutes daily
Add ONE 20-minute strength session (bodyweight is fine)
Try basic moves: squats, push-ups (wall or knee), planks

What you’ll actually feel: Some muscle soreness (that’s good, it means it’s working!). Better sleep. Maybe even looking forward to tomorrow’s walk.

Week 3: This Is Where It Clicks

Your goal: Establish your actual routine

Walk 20 minutes, 5 days per week
TWO 25-minute strength sessions
Add variety: try a fitness video or new activity you’re curious about

What you’ll actually feel: Noticeably more energy. Clothes fitting better. Your partner asking “Have you lost weight?” (Yes. Yes you have.)

Week 4: You’re Not a Beginner Anymore

Your goal: Transition to your long-term routine

30 minutes cardio, 5 days per week
THREE strength sessions (full body or split routine)
Start tracking progress and setting bigger goals

What you’ll actually feel: Stronger. More confident. Actually proud of yourself. And here’s the thing: you’ll want to keep going.

This is where most people ask: “But what exercises should I actually do? How do I know if my form is right?” Fair questions. Honestly, this is where having someone who knows their stuff program your workouts makes a huge difference. I use Future for my own training, and having a real coach design my workouts (and check in on me daily) was the difference between another failed restart and actually sticking with it this time.

When You’ll Actually See Results (Real Timeline)

Let me be straight with you: you can’t put a day and time on when you’ll be “fit.” It depends on your age, how long you’ve been inactive, your genetics, and how consistent you are.

But here’s what research and experience tell us:

⏱️ Your Realistic Timeline:

Within 2 weeks: You’ll feel it. Less winded climbing stairs. More energy for your day. Better mood.

At 4-6 weeks: You’ll notice physical changes. Pants fit better. You can see definition coming back. Friends start commenting.

At 8-12 weeks: Visible transformation. You look different in photos. Old clothes fit again. You feel like yourself again.

At 3-4 months: Complete overhaul. This is when it really clicks and exercise becomes part of who you are. [17]

Your timeline also depends on how long you’ve been away:

Time Away	Time to Get Back	Real Talk
2-4 weeks off	1-2 weeks	You’ll bounce back fast, barely lost anything
2-6 months off	4-8 weeks	Noticeable decrease, but your body remembers
6+ months off	8-12 weeks	Basically starting over, but that’s okay
Years off or never exercised	3-6 months	Be patient. Every small win counts.

And listen: those fitness influencers you see on Instagram? They’ve been at it for years. Many use filters. Some are on… let’s call them “supplements.” Don’t compare your Week 2 to their highlight reel.

Just focus on being better than you were yesterday. That’s all that matters.

How Often Should You Actually Exercise?

The official recommendation? 150-300 minutes per week of moderate-intensity exercise or 75-150 minutes of vigorous-intensity aerobic activity.

The Mayo Clinic says at least 300 minutes for weight loss and maximum health benefits. [18]

My practical take? Start with what you can actually do consistently. Three 30-minute sessions is infinitely better than an ambitious 7-day plan you quit by Wednesday.

Mix cardio (walking, jogging, cycling) with strength training at least twice a week. Add some stretching and mobility work. That’s it. Don’t overthink it.

10 Ways to Start Exercising Again (And Actually Stick With It This Time)

This is where most articles give you generic advice like “set goals” and “stay motivated.” I’m going to tell you what actually works based on real experience.

Figure Out Why You Actually Stopped

For years, I thought I had no time to exercise. But when I actually tracked how I spent my days? I was spending an hour a day on social media. Oops.

Take a day or two and honestly assess where your time goes. That 30 minutes of scrolling? That’s your workout time, sitting right there.

But maybe time isn’t your issue. Maybe you:

Didn’t see results fast enough last time
Got bored with the same routine
Had an injury that scared you
Honestly just don’t enjoy exercise (yet)

Understanding the real reason you stopped is how you make sure it doesn’t happen again.

⚠️ Important: If injury or illness kept you from being active, talk to your doctor before starting. This isn’t optional legal disclaimer stuff. It’s genuinely important for your safety.

Connect to Your Emotional “Why” (Not Instagram’s)

Here’s the thing about “I want to lose weight” as a goal: it doesn’t get you out of bed at 6 AM when it’s cold and you’re tired.

You need a reason that hits you in the feels.

Grab your phone or a notebook and write down why you actually want to get in shape. But here’s the key: connect it to an emotion or a moment you care about.

Instead of “I want to lose 20 pounds,” try:

“I want to play with my kids at the park without getting exhausted and having to sit on the bench.”
“I want to feel confident at my high school reunion in six months.”
“I want to hike that trail with my friends without being the one who slows everyone down.”
“I want to prove to myself that I can stick with something hard.”

Your “why” should be personal, emotional, and have nothing to do with what other people think you should do.

Save it. Screenshot it. Look at it when you don’t feel like working out. Because that day will come. Having your “why” ready is what gets you through it. For more on this, see our guide on what actually keeps people consistent.

Set Goals You Can Actually Achieve

Real talk: those “lose 10 pounds in 10 days” promises? Lies. The “get abs in 30 days” programs? Also lies (unless you already have abs hiding under there).

❌ Goals that will make you quit:

Losing 10 pounds in 10 days
Working out every single day when you haven’t exercised in months
Getting “shredded” by summer when it’s already May
Doing the same workouts your fit friend does

✅ Goals that actually work:

Losing 1-2 pounds a week
Walking 10,000 steps a day for a month
Strength training twice a week for 6 weeks
Holding a plank for 60 seconds by the end of the month
Running a mile without stopping in 8 weeks

Slow and steady wins. Every. Single. Time.

Want to lose 20 pounds? Great. Plan to lose 1.5 pounds a week for the next 3-4 months. Break it down. Track it. Celebrate every 5 pounds lost. For detailed strategies, see creating a plan that actually works.

Put Workouts On Your Calendar (Seriously)

Here’s what I learned: if it’s not on my calendar, it doesn’t happen.

Add your workouts like you would a doctor’s appointment or a meeting. Give them a time slot. Treat them like they matter. Because they do.

And here’s a trick that works: when you complete a workout, give yourself a checkmark. A star. Something visual. Then for every 10 workouts you complete? Reward yourself with something small but meaningful.

New workout leggings. That book you’ve been eyeing. A massage. A fancy coffee. Whatever makes you feel good that isn’t food.

It sounds simple, but tracking progress and rewarding yourself actually works.

Do Stuff You Actually Enjoy

This might be the most important tip on this entire list.

If you hate running, don’t run. If the gym makes you miserable, don’t go to the gym. If fitness classes make you feel self-conscious, skip them.

The best exercise is the one you’ll actually do. Period.

Ideas that might not feel like “exercise”:

Walking while listening to your favorite podcast
Dancing in your living room
Hiking with friends
Swimming, kayaking, paddleboarding
Cycling around your neighborhood
Playing Just Dance or other fitness games
Joining a recreational sports league
Rock climbing, roller skating, ice skating
Yoga or Pilates classes

Find something that makes you think “that was fun” instead of “I’m glad that’s over.” That’s your exercise.

Start Embarrassingly Slow

I know you’re excited. I know you want to make up for lost time. I know you’re ready to crush it.

Don’t.

Going from zero to hero in week one is how you end up so sore you can’t sit on the toilet without whimpering. Ask me how I know.

Start slower than feels necessary. If you think you should walk 20 minutes, walk 10. If you think you can do 20 push-ups, do 8. Leave yourself wanting more.

This is where having a coach program your workouts makes a huge difference. They know how to progress you properly without destroying you. When I started using Future, my coach started me so easy I thought it was too easy. But that gradual progression is exactly why I didn’t burn out or get injured like I had every other time I restarted.

Stick with beginner-friendly workouts for at least 2-3 weeks. Then increase difficulty. Your body (and your motivation) will thank you.

Just Walk (No Really, That’s It)

Walking is the most underrated exercise on the planet.

It’s free. You can do it anywhere. You don’t need special equipment. It’s low-impact so it won’t wreck your joints. And it actually works.

Studies show walking is super effective for gradual, sustainable fat loss. [20], [21]

A study by the National Institutes of Health followed over 6,000 people for four years. The magic number to prevent weight gain? Walking at least 8,600 steps daily. [22]

Your walking game plan:

Aim for 7,000-10,000 steps a day (track it on your phone)
Or walk briskly for 30 minutes, five times a week
Make it moderate intensity: you should be slightly breathless but still able to talk
Listen to podcasts, audiobooks, or music to make it fly by

For strategic approaches to maximize your walks, check out walking for fat loss.

Add Strength Training (Trust Me On This)

Once you’ve got walking down, it’s time to add strength training. I resisted this for years because I thought it was only for people who wanted to “get big.”

Wrong. Strength training is for everyone who wants to:

Burn more calories at rest (more muscle = higher metabolism)
Look toned (not bulky, just defined)
Protect their bones as they age
Make everyday life easier (carrying groceries, playing with kids)
Feel strong and capable

Start with these basics:

Squats and lunges (legs and glutes)
Push-ups (start on your knees or against a wall)
Planks (start with 20 seconds, build up)
Glute bridges (lying on your back)
Simple dumbbell exercises (or use water bottles)

How to actually do it:

Start with bodyweight or light weights (you should be able to do 10-12 reps)
Rest 30-60 seconds between exercises
Do one set of each exercise the first week
Build to three sets over the next few weeks
Train at least twice a week, different muscle groups
Rest days are mandatory between strength sessions

Don’t like weights? Try Pilates or yoga. Both use bodyweight to build serious strength. For home training guidance, see building strength without a gym.

Fix Your Diet (Without Going Crazy)

You can’t out-train a bad diet. I tried. It doesn’t work.

But you also don’t need to do some extreme keto-paleo-whole30-cleanse thing. Small changes add up.

What actually works:

Eat more protein: It keeps you full longer and helps build muscle. Aim for some protein at every meal. Eggs, Greek yogurt, chicken, fish, beans, tofu. Your body actually burns calories just digesting protein. Learn about quality protein sources.

Drink more water: Half the time you think you’re hungry, you’re actually thirsty. Drink water before you eat. Carry a water bottle. Just drink more water.

Cut back on sugar gradually: You don’t have to quit cold turkey. Just reduce a little each week. Your morning latte doesn’t need three pumps of syrup. That afternoon cookie? Maybe every other day instead of daily.

Watch the sneaky calories: Salad dressings, mayo, coffee creamers. They add up fast. A tablespoon of mayo is 100 calories. Use mustard or Greek yogurt instead.

Fill half your plate with vegetables: Whatever else you eat, make half the plate veggies. This is the easiest way to eat better without feeling deprived.

For kitchen setup strategies, see setting yourself up for success.

Move More All Day Long

Here’s something that surprised me: the calories you burn outside of your workouts matter more than the workout itself.

It’s called NEAT (Non-Exercise Activity Thermogenesis). Fancy name for: move your body throughout the day.

Easy ways to add movement:

Take stairs instead of elevators
Park farther away from store entrances
Walk while on phone calls
Do dishes by hand instead of using the dishwasher
Play actively with your kids or pets
Garden, clean, organize
Stand while working when possible
Take a short walk after meals

These little things add up to hundreds of extra calories burned per day. Discover more strategies in boosting daily activity and enjoyable movement ideas.

If You’re Over 40 or 50 (Read This Part)

Age changes things. Your body doesn’t bounce back like it did at 25. But that doesn’t mean you can’t get in great shape. You just need to be smarter about it.

Restarting After 40

What’s different: You lose about 1-2% of muscle mass per year after 40. Your metabolism slows down. Recovery takes longer. Hormones shift.

What to do about it:

Make strength training non-negotiable (2-3x per week minimum)
Add an extra rest day between hard workouts
Focus on form over heavy weight at first
Stretch and do mobility work daily (your joints will thank you)
Eat more protein (aim for 0.8-1g per pound of body weight)
Be patient with yourself

The good news: Studies show people over 40 can build muscle just as effectively as younger people. You’re not too old. You just need to be strategic.

Check out our guide on training strategies for men over 40 for more specific advice.

Restarting After 50

What’s different: Bone density decreases. Balance becomes crucial. Chronic conditions may appear. Muscle loss accelerates.

What to do about it:

Strength training is your insurance policy against falls and frailty
Add balance exercises to every workout (single-leg stands, heel-to-toe walks)
Focus on functional movements (squats, getting up from the floor, pushing, pulling)
Start lighter than you think you need to
Progress conservatively (add weight or reps slowly)
Consider working with a trainer who specializes in mature athletes

The good news: Research shows it’s never too late. Even people in their 80s can build muscle and strength with proper training. Never. Too. Late.

For Women: Perimenopause & Menopause

If you’re in perimenopause or menopause, listen up because this matters.

What happens: Estrogen drops, which affects muscle mass, bone density, metabolism, and how your body stores fat.

What helps:

Heavy strength training (yes, heavy) to preserve bone density
Even more protein (25-30g per meal)
Exercise helps manage hot flashes, mood swings, and sleep issues
Don’t fear “bulking up” – it’s actually harder to build muscle now, so lift heavy
Be patient with weight loss (it’s slower, but it’s possible)

Recent research shows exercise significantly reduces menopause symptoms and improves quality of life during this transition. It’s worth it.

A Few More Tips That Actually Matter

Make a killer playlist: Studies show that music with faster beats makes you exercise harder without feeling like you’re working harder. [24] I have a “workout” playlist that gets me hyped every single time.

Don’t skip the warm-up: Five minutes of easy movement prepares your muscles and prevents injury. Cold muscles tear easier. Just walk for five minutes or do some light stretching.

Actually cool down and stretch: After your workout, take five minutes to walk slowly and stretch. It helps with recovery and reduces soreness. Stretching should feel good, not painful.

Mix up your routine: If you do the same workout every time, your body adapts and you plateau. Vary the intensity, try new activities, add some HIIT sessions. [23] Keep your body guessing.

Track your progress: Get a fitness watch or use your phone. Seeing your steps, workouts, and progress is incredibly motivating. Plus it’s cool to look back and see how far you’ve come.

When You Need More Than Articles and YouTube Videos

Look, I can give you all the tips in the world. But sometimes what you really need is someone in your corner. Someone who knows what they’re doing. Someone who’ll hold you accountable when motivation fades.

You could hire a personal trainer at a gym. That works for some people. But it’s expensive, requires you to be at the gym at specific times, and honestly? A lot of trainers just give you the same cookie-cutter program they give everyone.

This is where I’m going to be completely honest with you about what worked for me.

What Finally Made Exercise Stick For Me

I tried everything. Gym memberships I never used. Fitness DVDs that collected dust. Apps with generic workouts. I’d start strong and quit within weeks. Every. Single. Time.

Then I tried Future.

It’s a remote personal training app where you get paired with an actual elite coach (over 80% have trained pro, Olympic, or collegiate athletes). Not a bot. Not an algorithm. A real human who becomes your coach.

Here’s what made the difference for me:

My coach designed workouts specifically for my goals, my fitness level, and what equipment I had
The workouts updated weekly so I never got bored
My coach messaged me every day. Checked in before workouts. Gave feedback after. Adjusted things when I was sore or traveling
It felt like having a friend who knew exactly what I needed to do to get in shape
I could work out anywhere: home, gym, park, hotel room while traveling
The daily accountability kept me showing up even when I didn’t feel like it

The app isn’t cheap. But it’s way less than a traditional personal trainer, and honestly? It’s the only thing that’s ever worked for me long-term.

If you’re tired of starting and stopping, tired of not knowing what you should actually be doing, and you need someone to guide you and keep you accountable, read my full Future review here.

I break down exactly how it works, what it costs, whether it’s worth it, and who it’s actually good for. I’m a Future ambassador because I genuinely believe in it, not because I’m trying to sell you something you don’t need.

For more on different coaching options, check out the advantages of remote training, whether coaching fits your lifestyle, or gym vs remote training comparison.

Future Fitness App Pricing & Current Deals

Current Pricing: Future typically runs $199/month (about $6.50/day), but they frequently offer special promotions for new users—including up to 75% off your first month.

Better Living Reader Exclusive: Check here for the latest Future deals available to our community.

30-Day Money-Back Guarantee: Not satisfied? Get a full refund. Cancel anytime with no long-term commitment.

Your Questions Answered

How long does it really take to get back in shape?

You’ll feel better within 2 weeks. Physical changes show up at 4-6 weeks with consistent effort. Visible transformation happens around 8-12 weeks. Complete fitness overhaul takes 3-4 months. But here’s the thing: it depends on how long you’ve been inactive, your age, and how consistent you are. The timeline in this article gives you realistic expectations based on recent research.

What if I haven’t exercised in years?

Then you start with Week 1 of the 4-week protocol. Ten minutes of walking. That’s it. Don’t try to make up for lost time in week one. Start embarrassingly easy and build from there. Your body has muscle memory, so you’ll bounce back faster than you think. Just be patient with the process.

Do I really need to lift weights?

Yes. Not because you need to get “bulky” (you won’t), but because muscle burns more calories at rest, protects your joints, strengthens your bones, and makes everyday life easier. You can start with bodyweight exercises (squats, push-ups, planks) before adding any actual weights. But strength training is non-negotiable if you want real results.

What if I get really sore?

Some soreness is normal, especially in the first few weeks. It’s called DOMS (delayed onset muscle soreness) and it usually peaks 24-48 hours after exercise. Light activity like walking actually helps recovery. If you’re so sore you can’t move, you did too much too fast. Back off the intensity and start slower next time. The soreness will decrease as your body adapts.

Can I lose weight without exercising?

Technically yes, through diet alone. But you’ll lose muscle along with fat, your metabolism will slow down, and you’ll miss all the mental health benefits. Plus, people who combine diet with exercise are way more likely to keep the weight off long-term. Don’t make it harder than it needs to be. Move your body.

How do I stay motivated when I don’t feel like working out?

Motivation comes and goes. What you need is a system. Schedule your workouts like appointments. Connect to your emotional “why.” Track your progress. Reward yourself for hitting milestones. Find activities you actually enjoy. And honestly? Having someone hold you accountable (a workout buddy, a coach, a community) makes a massive difference. That’s why coaching works so well.

What should I do if I miss a workout?

Just do the next one. Missing one workout doesn’t ruin anything. Missing two in a row is when you start to lose momentum. Don’t beat yourself up. Don’t try to “make up for it” by doing double the next day. Just get back on track with your next scheduled workout. Progress, not perfection.

Is it too late to start if I’m over 50?

Absolutely not. Studies show people in their 70s and 80s can still build muscle and strength with proper training. It’s never too late. You might need to be more careful, start slower, and focus more on recovery. But you can 100% get in great shape at any age. The key is starting smart, not starting hard.

The Bottom Line

Starting to exercise again after months or years off is hard. I won’t pretend it’s easy.

You’re going to have days when you don’t feel like doing it. Days when you’re tired. Days when you’re sore. Days when Netflix sounds way better than a workout.

But here’s what I know after watching hundreds of people (including myself) go through this:

The hardest part is starting. Once you get momentum, once you start feeling better, once you see even small changes, something shifts. Exercise stops being this thing you’re forcing yourself to do and becomes something you do because it makes your life better.

You don’t need to be perfect. You don’t need to work out every day. You don’t need to match what your fit friend is doing.

You just need to start. And then keep showing up. Even when it’s hard. Especially when it’s hard.

Use the 4-week protocol in this article. Start with just walking. Add strength training when you’re ready. Find activities you actually enjoy. Fix your diet gradually. Move more throughout your day.

And if you need help, get help. There’s no shame in admitting you can’t do it alone. Some of the fittest people I know have coaches.

You’ve got this. I believe in you. Now you just need to believe in yourself enough to take that first step.

Tomorrow morning, put on those sneakers and walk for 10 minutes. That’s it. Just 10 minutes.

Your future self will thank you.

Keep Reading

Proven strategies for lasting motivation

Tackle stubborn weight with science

Master effective home workouts

Setting and reaching fitness milestones

Making resolutions that stick

The brain benefits of brief workouts

Staying active while traveling

Building sustainable health habits

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