How to Set Up a Workout Routine for Beginners
Want to set up a workout routine for beginners? And have a workout plan that you can do at home? You can start staying consistent with your physical fitness!
In this live health coaching episode, Amanda shares her struggles with starting and stopping workout routines, feeling pulled in different directions, and the challenges of finding time for herself amidst a hectic schedule.
We touch on topics like:
Starting your day with exercise
Various forms of exercise
Workout routines you can do at home
Types of exercise
5-day workout schedule
Setting an intention
Self-compassion to move forward
Get ready to be motivated, encouraged, and empowered to embark on your own fitness journey with kindness and determination.
Struggling with Consistency in a Workout Routine?
In this episode, Amanda shares how she struggles with consistency in her exercise routine is a common challenge that many people face. She mentioned that after an injury in her hip, she stopped exercising to avoid further harm. Unfortunately, it took a long time to receive a proper diagnosis, and by that time, Amanda had already welcomed her third child.
Since then, she has found it difficult to find a consistent time to exercise due to the demands of being a mother and working as a registered nurse. The constant juggling between workdays and home days, along with the varying needs of her children, has made it challenging for Amanda to carve out dedicated time for herself.
Like many moms, Amanda experiences the all-or-nothing mindset when it comes to exercise. Additionally, she often puts herself on the back burner, prioritizing the needs of her family over her own self-care.
Amanda's struggle with consistency highlights the importance of finding a balance between caring for others and taking care of oneself. I’m sure we can all relate!
How to Stay Consistent Working Out
For many beginners, staying consistent with exercise can be a real challenge. Life gets busy, priorities shift, and finding the time and motivation to exercise regularly can seem impossible. But fear not! Let’s explore 2 important tips to get started!
1. Start with Short Workouts:
When starting a workout routine, it's essential to set realistic expectations. Many people make the mistake of diving into hour-long workouts, only to quickly burn out and lose motivation. Instead, opt for shorter, more manageable exercise sessions that you can easily fit into your daily routine. Even 10-15 minutes of physical activity can provide significant benefits and help build the habit of regular exercise.
Short workouts have several advantages. Firstly, they are less intimidating, making it easier to overcome any mental barriers that may arise. Secondly, they require less time commitment, fitting into even the busiest schedules. Finally, starting small allows you to gradually increase the duration and intensity of your workouts as you build strength and confidence.
Discover more about quick workouts: Do 10-Minute Workouts Really Work? {Stop Starting & Stopping Exercise and Stay Consistent}
2. Schedule a Dedicated Exercise Time:
Consistency is key when it comes to a successful workout routine. To ensure you prioritize exercise in your daily life, schedule a specific time for it. Whether it's early in the morning, during your lunch break, or in the evening, find a time that works best for you and commit to it.
By scheduling your exercise time in advance, you're less likely to make excuses or let other tasks take precedence. Treating it as an important appointment can help you build discipline and make exercise a non-negotiable part of your day. Additionally, having a set time for exercise allows you to plan around it and avoid clashes with other commitments.
Overall Better Health
Amanda's motivation for a regular exercise routine comes from her desire for better health and an improved physical condition. With a goal of losing an additional 50 pounds, Amanda hopes that shedding the weight will alleviate the pain in her hip area. Furthermore, she understands the importance of maintaining her bone and muscle health throughout the weight loss journey to continue enjoying activities with her husband and children.
This is why losing weight in a sustainable manner is so important. When you lose weight rapidly you run the risk of also losing muscle mass along the way. As we lose weight we also want to gain strength and increase our activity levels on overall well-being.
Writing Your Motivation Down
In order to stay focused on our health goals, it is crucial to write down our motivation and keep it in sight. Having a clear and tangible reminder of why you are embarking on this journey can serve as a powerful tool to keep you motivated and on track. When you write down your motivation, it becomes more than just a fleeting thought or vague intention. It becomes a concrete reminder of our deepest desires and aspirations.
When you write down your motivation, it helps you see things clearly and understand why you want to be healthy. Putting your reasons on paper makes them real and helps you stay focused. When you have moments of doubt, your written motivation can remind you why you started in the first place, giving you the push you need.
Having your motivation written down is like having a constant cheerleader. On tough days, it acts as a reminder of why you're doing this, giving you the energy to keep going. Plus, it's a great way to track how well you're doing. You can look back and see how much progress you've made, which is super motivating!
Setting an Intention for Your Health
In order to set up a successful workout routine for beginners at home, it's important to start with a clear intention and be specific about what you want to achieve. Begin by identifying the specific areas in your house where you can comfortably exercise. Whether it's a spare room, the living room, or even just a small corner, having a designated space will help create a sense of focus and commitment.
Next, draw hard lines about what you will or won't do in this space. Establish boundaries and rules that prioritize your workout time and ensure that it remains uninterrupted. Communicate these boundaries to your family members so they understand the importance of your exercise routine and can help support you in maintaining it. For example, you may decide that during your designated workout time, certain household chores will not be your responsibility or that you will not respond to non-urgent requests.
Setting these clear boundaries will empower you to prioritize your health and fitness goals without feeling guilty or overwhelmed by other responsibilities. It will also create a sense of structure within your routine, making it easier to stay consistent and committed to your workouts. Remember, the more specific and intentional you are with your goals and boundaries, the more likely you are to achieve long-term success and create a sustainable workout routine at home.
Workout Routine at Home
Working out at home makes exercising a lot more accessible. The exercise routine we designed for Amanda revolved around the concept of making exercise a daily habit. We encouraged her to set aside a specific time each day, preferably in the morning, to prioritize her well-being and dedicate it solely to her workout. This not only ensured consistency but also provided a sense of accomplishment and mental clarity to start the day on a positive note.
To keep the routine manageable and tailored to Amanda's beginner level, we focused on a combination of cardiovascular exercises, strength training, and flexibility exercises. This comprehensive approach allowed for a well-rounded workout that targeted different aspects of fitness.
For cardiovascular exercises, we suggested low-impact activities such as walking and bike riding. These activities would help improve cardiovascular endurance and increase calorie burn. Amanda could start with 10-15 minutes initially and gradually increase the duration as she built stamina.
To incorporate strength training into the routine, we recommended bodyweight exercises and exercises with weights. She will be able to do these right at home and should start with short sessions of less than 15 minutes so she can build up her strength and not get super sore.
What is Movement
Movement refers to any physical activity that involves using our muscles and joints, such as walking, taking the stairs, or even doing household chores. It's important to note that movement is not necessarily about getting our heart rate high or feeling the burn in our muscles like exercise does. Instead, it focuses on incorporating more steps and activities into our daily lives.
By prioritizing movement throughout the day, we can improve our overall health and well-being, increase our energy levels, and reduce sedentary behavior. Remember, every step counts towards a healthier and more active lifestyle.
What Type of Exercise Is Best for Weight Loss?
In terms of exercise options, there are various types that can be incorporated into a workout routine for beginners at home.
Walking is a great option, as it is low impact and can easily be integrated into daily activities. It can be as simple as taking a brisk walk around the block or incorporating walking into daily errands. This type of exercise helps with weight loss by increasing the overall movement of the body and boosting the basal metabolic rate.
Biking is another excellent option for beginners. It provides cardiovascular benefits and can be done on a stationary bike or outdoors. Biking helps to burn calories and increase endurance. Additionally, it is a fun activity that can be done with family members, making it a great option for those who want to involve their loved ones in their fitness journey.
Strength training is also important for weight loss. It helps to build muscle mass, which increases the body's ability to burn calories even at rest. Strength training exercises can include bodyweight exercises such as squats, lunges, push-ups, and planks. It can also involve the use of resistance bands or dumbbells to provide added challenge. Incorporating strength training into a workout routine helps to shape and tone the body while promoting weight loss.
More on strength training on the blog: Strength Training for Women over 40 {Exercise Motivation}
It is important to note that a balanced workout routine should include a combination of cardio exercises, such as walking or biking, along with strength training exercises. This combination allows for optimal weight loss and overall fitness improvement. Additionally, incorporating other forms of exercise, such as yoga or Pilates, can help improve flexibility, core strength, and overall well-being.
Remember, consistency is key when setting up a workout routine. Finding a time that works best for you, whether it's early mornings, during lunch breaks, or in the evenings, will help keep you on track. Starting with small, achievable goals and gradually increasing intensity and duration will help maintain motivation and ensure long-term success.
Related Blog: Get In Shape & Stay Consistent with Quick At Home Workouts
Start Your Day With Exercise
During their coaching session, Amanda realized that starting her day off with exercise would be the key to staying consistent and making better choices throughout the day. As a busy mom with a hectic schedule, she understands that finding the time for herself can be a challenge. However, she also acknowledges that putting herself first and prioritizing her health is not only important for her well-being but also for her family.
Amanda imagines the best version of herself, where she wakes up early and starts her day with a workout. She envisions herself feeling energized and accomplished, ready to take on the day’s challenges. By incorporating exercise as the first thing on her agenda, Amanda recognizes that it sets her on the right track mentally and physically.
Doing exercise in the morning helps Amanda establish a solid routine and ensures that she doesn't forget or miss out on her workout. By getting it out of the way early, she's less likely to let the demands of her family or work life interfere with her commitment to fitness. It also sets the tone for the rest of her day, allowing her to make healthier choices in other aspects of her life.
With exercise taken care of, Amanda finds herself more motivated to make better choices throughout the day. She realizes that when she starts her day by prioritizing her health, it reinforces her commitment to overall well-being. This newfound determination leads her to make healthier food choices, manage stress more effectively, and find pockets of time to prioritize self-care.
Incorporating exercise into her morning routine becomes a catalyst for positive change. Amanda notices that not only is she becoming physically stronger, but she is also gaining mental resilience and confidence. She feels empowered knowing that she is actively taking steps towards her goals and setting a positive example for her children.
By making exercise a non-negotiable part of her mornings, Amanda realizes that she is not only investing in her own health but also creating a positive impact on her family's well-being. Through consistency and prioritization, she is well on her way to becoming the best version of herself and living a healthy life beyond 40.
How to Have Self-Compassion When Losing Weight
We understand that it can be easy to fall into the trap of self-criticism and feeling like we're not doing enough or not progressing fast enough. However, it is essential to approach this journey with kindness and understanding towards ourselves.
Losing weight and incorporating exercise into our lives can be challenging, especially when we have other responsibilities, such as being a parent or having a demanding job. As our guest, Amanda, shared her struggles, we can relate to the everyday obstacles that can hinder our progress. It's vital to acknowledge that setbacks are part of the journey and that change takes time.
Self-compassion is about treating yourself with the same kindness, patience, and understanding that you would offer to a loved one. It involves reframing negative self-talk, focusing on progress rather than perfection, and embracing self-care as an essential part of overall well-being. By cultivating self-compassion, we can create a sustainable and nurturing environment for our weight loss and fitness endeavors.
When we approach our weight loss and exercise routines with self-compassion, we allow ourselves the space to make mistakes and learn from them. We accept that progress is not linear and that setbacks are opportunities for growth. By being kind and gentle towards ourselves, we build resilience and motivation, keeping us on track even during challenging times.
Remember, weight loss and developing a new exercise routine are not solely about physical transformation. It's about prioritizing our health, mindset, and overall well-being. Through self-compassion, we create a more positive and empowering relationship with our bodies, fostering a sustainable approach to health in the long run.
Mentioned in this episode:
👉 Set up a free health coaching call!
https://tidycal.com/micheleriechman/free-coaching-call
👉 Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription. My favorites are the green juice in AM & the pumpkin pie spice GOLD in the evening. (Just put pumpkin pie spice in the search bar if you can't find it)
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Resources:
👉 Free online yoga classes. Download the FREE version of the Insight Timer App, and join me for a live class!
👉 Join the Healthy Beyond 40 Facebook Group: Connect, Stay Accountable, and Explore Exciting Challenges and Yoga Classes: https://www.facebook.com/groups/micheleleefitness
👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough
My Favorites:
👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.
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You got this,
Coach Michele
Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only. Please consult your healthcare professional for any medical questions or advice.
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