The ultimate beginner's guide to getting started exercising

Exercising regularly is one of the best ways to improve your health, even preserve it for a long time. That is why, many say that when they begin to exercise, they experience a high level of physical and mental well-being.

Science has shown that the benefits, among others, of exercising regularly include maintaining a healthy body weight and muscle mass, reducing the risk of chronic diseases, improving mood, and mental and sexual health.

However, carrying out an exercise routine when you are very busy requires a lot of determination, and sticking to it requires a lot of discipline.

If you are thinking of starting to exercise , but don’t know where to start, then you should know a guide for beginners who want to start a training routine and stick to it.

Cómo empezar a hacer ejercicio

Beginner’s Guide to Getting Started with Exercise

1. What types of exercises are recommended to start?

  • Aerobic: This is essential in any physical conditioning program, because it includes periods of continuous movement. Examples: swimming, running, and dancing.
  • Strength: helps you increase muscle power and strength. For example, weight training, plyometrics, and sprinting.
  • Calisthenics: these are basic body movements performed without gym equipment and at a medium aerobic pace. For example, lunges, sit-ups, push-ups, and pull-ups.
  • High Intensity Interval Training: (HIIT) includes repetitions of high intensity exercise followed by low intensity recovery periods.
  • Balance or Stability Training – Strengthens muscles and improves body coordination. Among the most popular exercises are Pilates, Tai-chi postures, and core-strengthening exercises.
  • Flexibility: very good for muscle recovery, maintains range of motion and prevents injuries, yoga for example.

Guía para principiantes para empezar a hacer ejercicio físico

2. How to start doing physical exercise?

Before starting it is important to do the following:

2.1 Make a plan and set realistic goals

Once you decide to start exercising regularly, try to create a plan that includes achievable goals and steps. That is, it starts with a plan of easy steps to follow. Then continue with it until your physical condition improves.

For example, if your goal is to finish a 5K race, you can start by building a plan that includes shorter races and gradually increasing the distances.

Remember that starting with small goals will not only increase your chances of success, but will also keep you motivated every step of the way.

Pasos para empezar hacer ejercicio

2.2 Check your health

It is important to see a doctor and get a physical exam before starting a physical exercise routine. This is especially important for those who are not used to vigorous physical activities, as well as for people 45 and over.

An early check-up can detect any health problems that could put an exercise injury at risk.

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2.3 Create a habit

Another key component of successful exercise is sticking to the routine. It seems easier for people to stick to a long-term exercise routine if it becomes a habit, and they do it on a regular basis.

One study found that replacing unhealthy behavior with a new habit is one way to maintain it in the long term. When it comes to physical exercise, it is advisable to keep a calendar or always exercise at the same time as a good way to maintain your routine.

Iniciarse en el ejercicio físico

3. How much exercise should you do?

The American College of Sports Medicine’s recommends at least 150 minutes of moderate aerobic exercise a week . During that time you can build the shape you want. For example, you can do a 30 minute workout 5 times a week or a 35-40 minute workout every 2 days.

In general, it’s important to start small, and build intensity as you build your fitness level.

Lastly, while a daily amount of physical activity is required for good health, it is important to remember that your body needs enough rest as well to meet this goal of being healthy. Also, if you don’t let your body recover from the stress of exercise, you increase your risk of injury, and you can slip into overtraining syndrome.

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4. What type of program should you follow to start exercising?

Here’s an example of a beginner exercise program that you could follow. This program lasts one week, is easy to follow, does not require equipment and will only take you 30-45 minutes a day.

  • Monday: 40 minutes of moderate, rhythmic jogging or brisk walking.
  • Tuesday: rest day.
  • Wednesday: walk briskly for 10 minutes. Then, perform the following circuits, resting 1 minute after each series, and finally stretch.
    • Circuit 1: 3 alternating series of 10 strides for each leg, 10 push-ups and 10 sit-ups.
    • Circuit 2: 3 alternating series of 10 chair dips, 10 jumps and 10 jumps with squats.
  • Thursday: rest day.
  • Friday: ride your bike for 30 minutes or jog moderately.
  • Saturday: rest day.
  • Sunday. Run, jog, or take a long walk for 40 minutes.Guía para principiantes para hacer ejercicio

5. How do you stay motivated to exercise?

The key to staying motivated and making exercise a habit is to have fun while doing it. Also, it is recommended to mix additional activities that keep the fun.

For example, joining a fitness class or yoga group, or hiring a personal trainer to help you with your training, are good ideas to increase your motivation and enjoy yourself.

On the other hand, keeping track of your progress, such as keeping track of your weightlifting or taking note of your run times can help you stay motivated.

6. What important tips should you consider when exercising?

6.1 Stay hydrated

Drinking fluids throughout the day is essential to maintaining healthy hydration levels
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6.2 Improve your nutrition

Make sure you eat a balanced diet to support your training program. All food groups are necessary to maintain healthy energy levels and get the most out of your training.

For example, carbohydrates are particularly important, as they can help your muscles before exercise.

6.3 Heats

It is important to warm up before training. This helps prevent injuries and improve your athletic performance. It can also improve flexibility and reduce pain after training.

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6.4 Cool

Cooling down is also important as it helps the body return to its normal state.

It takes a couple of minutes to cool down as it is proven to help restore normal blood circulation and breathing patterns, even reducing the risk of muscle pain.

6.5 Listen to your body

If you are not used to training every day, then you must be aware of your limits. For example, if you feel pain or discomfort during exercise, then stop and rest before continuing.


  • Semeco, A. How to Start Exercising: A Beginner’s Guide to Working Out. For authoritynutrition [Revised March 2017]