How to Start Working Out When You’re Completely Out of Shape

Wondering how to start exercising when you’re out of shape? Well, you’re not alone, and you’re absolutely not “behind.” You’re just at the start. The goal isn’t to jump into intense workouts. It’s to build a routine your body can tolerate, and your life can actually keep.

Below is a simple, step-by-step plan you can follow even if you feel like your stamina, strength, and motivation are all at zero. (And if you have pain, an injury, or a medical condition, it’s smart to check in with a healthcare professional before starting.)

Key takeaways

Start smaller than you think you “should” and build gradually.
Aim for consistency first; intensity comes later.
A balanced routine includes cardio, strength, and recovery time.
“Some movement” counts; you can break workouts into shorter chunks.
Track progress every few weeks so you can adjust without guessing.

You don’t need to ‘get in shape’ before you start personal training. We’re here to help you no matter where you are in your fitness journey.

What Are The Steps To Starting Exercise When You’re Out Of Shape?

Let’s take this one step at a time.

Step 1: Start Where You Are (And Measure It Once)

You don’t need a fitness test; you just need a starting point so you can see progress later. Mayo Clinic suggests basic benchmarks like how long it takes to walk a mile, your pushup capacity (modified is fine), and simple measurements like waist circumference.

Here are easy “baseline” options to pick from:

Cardio baseline: Time a 10-minute walk and note how winded you feel (1–10).
Strength baseline: Max comfortable reps of wall pushups or chair squats.
Mobility baseline: Can you sit-to-stand from a chair smoothly without using your hands?

Write it down once. That’s it. You’re not judging yourself, you’re collecting data.

Step 2: Build A Plan That’s Boring On Purpose

Motivation is unreliable. A plan makes it automatic. Mayo Clinic’s guidance emphasizes setting goals, creating a balanced routine, starting slow, and building up gradually.

A balanced target (over time) for most adults is:

About 150 minutes/week of moderate activity, and
Muscle-strengthening at least 2 days/week

If that sounds impossible right now, don’t start there. Start with a “minimum viable plan.”

A Beginner Weekly Plan (Weeks 1–2)

This is intentionally light, so you actually stick with it:

Day 1: 10–15 min walk + 5 min stretching
Day 2: 10 min strength (bodyweight only)
Day 3: Rest or gentle walk
Day 4: 10–15 min walk
Day 5: 10 min strength
Day 6: Optional easy movement (walk, mobility)
Day 7: Rest and stretch

Progression Rule (Simple And Safe)

It’s important to build gradually and avoid going “too much, too soon.”

Use this: add a little time OR a little effort, not both, each week.

Step 3: Choose “Easy Wins” You’ll Actually Do

The best workout is the one that happens. If you want to stick to a fitness routine, you have to build it into your daily life and mix activities to reduce boredom and overuse.

Here are low-friction ways to get started:

Pair movement with something you already do: walk during a phone call, stretch after brushing teeth.
Use the “two-song rule”: put on two songs and move until they end.
Break it up: two 10-minute sessions still count.

Step 4: Start With Workouts That Won’t Punish You Tomorrow

When you’re out of shape, soreness can be the #1 reason you quit. Your first goal is to finish sessions feeling like you could do a little more.

Your First Strength Sessions (10 Minutes)

Here’s a simple circuit (repeat 1–2 times):

Chair squats (or sit-to-stands) – 8–10 reps
Wall pushups – 8–10 reps
Glute bridges – 8–12 reps
Dead bug or marching in place – 20–30 seconds

Rest as needed. If you’re shaking, slow down, that’s enough.

Your First Cardio Sessions (10–20 Minutes)

Walk at a pace where you can talk in short sentences.

If you’re very winded, do intervals: 1 minute easy, 1 minute normal, repeat.

If you’re not currently active, the move is to work your way up gradually.

Step 5: Respect Recovery (It’s Part Of The Program)

A lot of beginners assume soreness means progress. Usually, it means you did too much for your current capacity. You have to plan rest time so you don’t burn out or get injured.

Quick recovery habits that make a big difference:

Sleep as well as you can (even small improvements help).
Hydrate before and after sessions.
Take at least 1 full rest day per week at the start.

Step 6: Re-Check Your Progress In 6 Weeks (And Adjust)

This is where people finally feel the difference. When you’re consistent, make sure to assess your progress around six weeks, then every few months.

What to look for (besides the scale):

Walking feels easier (breathing + pace)
Less stiffness getting up/down
Better mood/energy on workout days
Strength moves feel more stable

If you’re consistent, you can decide whether to:

Add 5 minutes to walks
Add a third short strength day
Keep it exactly the same (staying consistent is a win)

What Are The Benefits of Working With A Personal Trainer?

If you’re learning how to start exercising when you’re out of shape, guidance can be the difference between building momentum and burning out. A personal trainer doesn’t just count reps; we help you train smarter, safer, and with purpose.

Here’s what that actually means.

Personalized Programming (Not Random Workouts)

When you’re starting from scratch, guessing can lead to frustration or injury. Our personal trainers build a plan around your current fitness level, mobility limits, past injuries, schedule, and goals.

Instead of copying a workout you saw online, you follow a structured plan that progresses at the right pace for your body.

That’s how you build consistency without overwhelming your system.

Proper Form and Injury Prevention

Early progress isn’t about lifting heavy; it’s about moving well.

Our trainers teach you how to hinge, squat, press, and brace correctly so your joints and spine are protected. Good technique improves results and dramatically reduces the risk of overuse injuries, especially when you’re rebuilding strength after time off.

Learning proper mechanics early saves months of setbacks later.

Built-In Accountability

When you’re out of shape, motivation tends to spike and crash. Accountability smooths that out.

Knowing someone is expecting you and adjusting your program week to week increases follow-through. You don’t rely on willpower. You rely on structure.

Consistency becomes easier when you’re not doing it alone.

Smarter Progression (Without Overdoing It)

One of the biggest mistakes beginners make is increasing intensity too quickly. A trainer manages your progression so you build strength and endurance gradually.

This protects you from:

Excessive soreness
Chronic fatigue
Plateaus
Avoidable injuries

The goal isn’t to leave you exhausted. The goal is to leave you capable of coming back tomorrow.

Protection Against Overtraining and Serious Risk

When someone who hasn’t trained in a long time suddenly jumps into extremely intense exercise, especially high-volume, high-rep, or all-out sessions, they increase the risk of serious muscle damage.

In rare cases, extreme overexertion can contribute to rhabdomyolysis, a condition where damaged muscle tissue releases proteins like myoglobin into the bloodstream. In severe situations, this can stress the kidneys and become dangerous if untreated.

Rhabdo is uncommon, but it’s more likely when someone:

Does high-intensity workouts far beyond their conditioning
Trains to failure repeatedly without recovery
Exercises in extreme heat
Is severely dehydrated

A qualified trainer prevents this scenario by controlling volume, intensity, and recovery from day one. You build capacity gradually instead of shocking your system.

The goal of good coaching is progress, not proving toughness.

Faster Results With Less Guesswork

You can absolutely work out on your own. But many people stall because they’re unsure:

How hard to push
When to increase weight
Whether soreness is normal
What to change when progress slows

Our personal trainers answer those questions in real time. Instead of second-guessing every workout, you focus on showing up and executing.

That clarity speeds up progress and reduces mental fatigue.

Ready To Start Working Out? Let Us Help!

When you need to learn how to start exercising when you’re out of shape, you need Peak Physique. We’re your go-to personal training studio in Troy, and we’ll help you get on a consistent fitness schedule.

Reach out today and get your first workout free with your consultation.

Frequently Asked Questions

How long does it take to get in shape?

Most people notice changes in energy, mood, and stamina within a few weeks if they’re consistent. A useful check-in point is around 6 weeks, then adjust from there.

What if I’m so out of shape I can only do 5 minutes?

Then do 5 minutes! There’s absolutely nothing wrong with that. Start there and repeat it until it feels easy, then add time.

Should I do cardio or weights first?

If you’re truly starting from scratch, do both, but keep them short. Strength twice a week, plus easy walking, is a strong foundation.

How do I know if I’m pushing too hard?

Mayo Clinic’s “listen to your body” cues matter: stop or scale back if you feel pain, dizziness, nausea, or unusual shortness of breath.

What’s the minimum “effective” routine?

A sustainable starting point is 2 short strength sessions + 2–3 short walks per week, then build gradually. Over time, you can work toward general recommendations like ~150 minutes/week of moderate activity plus strength days.