7 Do's and Don'ts of Starting (or Restarting) an Exercise Program

Whether it is January or June, it is always a great time to start an exercise program. But starting smart is critical to your long term success! Here's some Do's and Don'ts that will help you get started (or restarted).

👍 Do have a plan. Will you be attending group fitness classes? Working with a Personal Trainer? Or heading to the gym floor? Have a plan that incorporates resistance training, cardio, and flexibility. You can do that with a complement of group fitness classes or via working with a trainer. If you are doing your own thing on the gym floor, make a plan that incorporates those 3 elements.

🖐️ Don't forget to hydrate! Ensure you are properly hydrated before an exercise session. Your muscles will be more responsive and you will feel ready to conquer the workout. Conversely, if you are dehydrated, your legs may feel like lead weights and you may struggle more than necessary. I can feel when my body is dehydrated - my muscles are sore and my body is generally lethargic. Here is a great guide to proper water consumption from Precision Nutrition: https://www.precisionnutrition.com/how-much-water-should-i-drink.

👍 Do start slowly. Whether you've been sedentary for 3 months or 3 years, you should ease yourself into an exercise program. You are waking up your muscles, and accelerating from 0-60 MPH is not wise. Back off the intensity of the moves and go 0-30 MPH for that first week or two! This means lighter weights, lower intensity, and breaks as needed. I can remember times in my life when I dove into a fitness program and did too much, too soon, only to find myself sick because it was just too much, too fast and my immune system was depleted and susceptible to overabundance of gym germs.

🖐️ Don't forget proper recovery time. Resistance training builds muscles, but not immediately. The act of lifting weights actually breaks down muscle fibers. It is during recovery that those muscle fibers are restored and strengthened. So work out one day, and use the following for active recovery. Take a power walk or do some deep stretching, as it will alleviate some of the soreness you are likely to feel. If you are returning to exercise, 2-3 workouts per week may be plenty!

👍 Do commit to a minimum of 3 weeks. It takes 3 weeks (at least) to form a habit. And, when it comes to exercise, ooh, that first week can be rough. Often times, finding the motivation to get dressed and get started is the hardest part. Here's an idea - when you are done with one workout, select your exercise clothes for the next workout. Leave that outfit where you'll see it repeatedly. It will serve as a reminder, plus one less impediment to getting started.

🖐️ Don't let your ego get in the way. If you've been a way from exercise for a while, don't try to keep up with the dude/chick with washboard abs. Heck, they don't even notice you - they're probably too busy admiring themselves! Honestly, most people are so wrapped up in their own workouts that they are not at all concerned with you or your fitness level. You do you, and remember, 0-30 MPH is a great pace with which to begin.

👍 Do lift lighter weights than you think you can/should. Focus on executing the move with proper form and range. If you struggle with proper form, you are much less likely to injure yourself with lighter weights. Get it right before lifting heavier weights, and, if you need help, ask a qualified personal trainer for help. Asking some random person on the gym floor for assistance could be a risky endeavor.

Getting started is often daunting, but hopefully with these Start Smart tips, you'll have confidence as you embark!