I don't know where to start
You want to finally start exercising more. Maybe you want to get stronger, feel better in your body, do something for your health or simply bring more movement back into your everyday life. The motivation is there — and yet, somehow … nothing happens.
Because as soon as you start looking into the best way to begin, a simple idea suddenly becomes a huge topic. You open Instagram, search for a beginner training plan and ten minutes later you mainly know one thing: you still have no idea what to do. One person tells you strength training has to come first. Someone else swears by Pilates. Then you read about Zone 2, 10,000 steps, mobility, HIIT and the perfect training split.
And somewhere between all that information, you find yourself asking: Okay — but what is actually right for me?
That is often the real problem. There is no shortage of information; what is missing is context. Just because a training method can be useful does not mean it is the right choice for you, your goals and your everyday life right now.
The fear of taking the first step
And maybe there is another hurdle: you would actually like to go to the gym, but you do not feel comfortable there yet. What if I do not know how the machines work? What if I do an exercise wrong? What if everyone else is much fitter than me? And most of all: What if people watch me or even laugh because I am doing something wrong?
When you walk into a gym alone for the first time, those thoughts can feel very real. Everyone around you seems to know exactly what they are doing, while you are quietly trying to work out which way you are even supposed to sit on the machine.
The good news is that most people there are far less interested in you than your mind is telling you. They are counting their reps, thinking about their own training plan, looking for their headphones or wondering whether their own workout is going well. And if you give the whole thing a chance, you often discover the opposite of what you feared: many people are actually happy to help if you ask.
After all, every single one of us started somewhere. Even the person who now looks as if they were born holding a barbell once had to learn how to squat.
But let us say you have overcome that first hurdle. You are standing in the gym — or on a mat at home — and you are ready. Then the next question arrives immediately: What do I actually do now?
Your first training plan does not have to be perfect
Which exercises do I need? How many reps? How often should I train? Do I need cardio as well? Here is something that will hopefully take some pressure off: to start exercising, you usually need much less than you think.
Especially at the beginning, your plan does not need to be optimised down to the smallest detail. It is much more important to train regularly, learn fundamental movements and build a routine you can actually maintain.
If you currently train very little, two strength sessions per week can be a perfectly sensible starting point. Two sessions you repeat week after week will do more for you than a perfect five-day plan you abandon after two weeks.
The exercises do not need to be spectacular either. A basic strength session might include a squat pattern, a hip-hinge pattern, a push, a pull and some work for your core. At first, it matters more that you learn to move with control and develop a feel for your body than that you use heavy weights or complicated exercises.
Move first, optimise later
Learn how to perform the exercises, begin with resistance you can control and ask for support when you are unsure. Many movements can also be learned using your own bodyweight or lighter resistance.
That does not make training automatically injury-free — every form of physical activity carries some risk. A controlled start, appropriate loading and good exercise technique can, however, help reduce that risk.
At the same time, you do not need to be afraid of getting every tiny detail wrong. Technique can develop. You learn movements, repeat them and gradually gain a better sense of your body. That is why it is called training.
And maybe the gym simply isn’t your thing
That is completely okay too. Maybe you love strength training. Maybe hybrid training is more fun for you. Maybe you would rather run, swim, cycle, take a class or train outdoors or at home.
Some things have to be tried before you know whether they suit you. You can train with friends, go alone, join a class or get support from a trainer. And you are allowed to decide: This just isn’t for me. The theoretically “best” type of training is not very useful if you have to force yourself to do it every time and stop after a few weeks.
Eventually, “I should really start” becomes a routine
A training routine rarely appears because we write the perfect plan on Sunday night and wake up as a completely different person on Monday. It develops through repetition.
You train once. Then a second time. Eventually you know your first exercises, feel more confident and no longer have to wonder what to do every time. Something unfamiliar slowly becomes familiar.
So you do not need to change your whole life at once. Instead, ask yourself: What is one realistic first step for my life right now? Maybe it is two fixed training appointments per week. Maybe you start with one. Maybe you bring a friend to the gym the first time or simply try a few different activities.
You do not need to know today what your training will look like in a year. And you do not need to understand everything about training science before you are allowed to begin. You can start and learn along the way.
So where do you start?
Not with the perfect training split and not with the perfect heart-rate zone. Instead, ask yourself: What kind of movement can I realistically try this week?
Choose a specific time. Decide where you want to train. Start with a few exercises or an activity that interests you. Learn how to perform it and ask for help if you need it.
Your first training plan probably will not be your last — and it does not need to be. The most important thing is not getting everything right on your first attempt. It is turning “I really should start” into “I started.”
What comes next?
In the next guide, we turn that first step into a plan and look at how to build your first training plan and which exercises actually belong in it.
My first training plan — coming next.
Note: Every form of physical activity carries some risk of injury. Choose exercises and training loads that match your current ability and seek qualified support if you are unsure.