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Never Worked Out Before? Start With These 3 Moves
Are you one of the many Canadians who’ve been intimidated by the gym or felt overwhelmed by the fitness world? You’re not alone. I’ve spoken to countless friends and acquaintances who’ve never set foot in a gym, let alone laced up a pair of running shoes. The thought of exercising can be daunting, especially if you’re new to it.
Let’s face it: the fitness industry can be overwhelming. Between Instagram-perfect bodies, high-intensity interval training (HIIT) workouts, and fancy gym equipment, it’s easy to feel like a total newbie. But the truth is, everyone starts somewhere. And that somewhere is often the same place: feeling stuck and unsure where to begin.
So, why do people struggle to get started? One reason is that they’re not sure what exercises to do or how to do them correctly. Another reason is that they’re intimidated by the gym environment or worry about looking silly in front of others. Whatever the reason, it’s essential to remember that fitness is a journey, not a destination.
If you’re feeling stuck, here are three simple exercises to get you started:
1. Bodyweight Squats
Stand with your feet shoulder-width apart, toes facing forward. Slowly lower your body down into a squat, keeping your back straight and your knees behind your toes. Push back up to the starting position. That’s one rep. Do 10-15 reps to start, and gradually increase the number as you get stronger.
You can do squats anywhere, anytime. Try doing them during commercial breaks while watching TV or while waiting in line at the grocery store.
2. Push-Ups
Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down until your chest almost touches the ground, then push back up to the starting position. Do as many push-ups as you can, taking breaks as needed.
Push-ups are a great exercise for building upper body strength and can be modified to suit your fitness level. If you’re new to push-ups, try doing them on your knees instead of your toes.
3. Lunges
Stand with your feet together, take a large step forward with one foot, and lower your body down into a lunge. Keep your front knee behind your toes and your back knee almost touching the ground. Push back up to the starting position and repeat with the other leg. Do 10-15 reps on each leg.
Lunges are a great exercise for building balance and strength. Try doing them in front of a mirror to ensure you’re keeping proper form.
Remember, the key to getting started is to start small. Begin with these three exercises and gradually increase the number of reps as you get stronger. You can also try working with a personal trainer or fitness coach to help you develop a customized workout plan.
Personal note: I still remember the first time I tried to do a push-up. I was in my early twenties and had never exercised regularly before. I struggled to get down into a plank position and had to take breaks every few reps. But with persistence and practice, I was able to build up my strength and eventually do multiple push-ups in a row. It was a small victory, but it gave me the confidence to keep going.
In addition to these exercises, consider investing in a few pieces of equipment to help you get started. A foam roller can be a great tool for improving flexibility and reducing muscle soreness, while a massage gun can help you recover from tough workouts. And don’t forget to fuel your body with a balanced diet and plenty of water.
So, what’s the next step? Try incorporating one or two of these exercises into your daily routine and see how it feels. Don’t worry if you don’t see immediate results – the goal is to build a habit, not to get a six-pack in a week.