Getting started with fitness can feel overwhelming, especially if the thought of committing to a full workout routine seems daunting. But the truth is, building a lasting habit doesn’t require hours at the gym or a packed schedule. It starts with something small, like one workout a week or even just five minutes of movement. By taking small, manageable steps, you can gradually build a routine that fits into your life and sets you on the path to long-term success. In this post, we’ll show you how to get started, stay motivated, and make steady progress each week.

Tip 1: Start Small—Work Out Once a Week to Build the Habit

Starting small is one of the most effective ways to ease into a fitness routine without feeling overwhelmed. Committing to just one workout per week helps you establish a foundation, focusing less on fitness results and more on building the habit of showing up.

• Why It Works: A single workout per week removes the pressure of an intense commitment, making it easier to stick to. The initial focus is on consistency rather than performance, laying the groundwork for a sustainable routine.
• How to Start: Choose a specific day and time for your workout each week. It doesn’t need to be long—start with 10 minutes. The act of showing up is more important than the workout itself.
• Example: If you’re new to exercise, try a light walk, a simple bodyweight circuit, or even a stretching session. Forget about intensity for now; consistency is the goal. Over time, this small habit can grow into something much bigger.

Tip 2: Start with Micro Habits to Set Yourself Up for Success

Building a fitness routine doesn’t have to start with intense workouts—it can begin with small, actionable steps. Micro habits help you ease into the process without feeling overwhelmed, making it easier to build momentum and stay consistent.

• Why It Works: Tiny habits are manageable and sustainable, making it more likely you’ll follow through. They create a sense of progress and set the stage for bigger changes over time.
• How to Start:
  • Prepare the Night Before: Lay out your workout clothes or pack your gym bag ahead of time. If you drive, put the bag in your car so it’s ready to go.
  • Use Visual Cues: Keep your yoga mat, weights, or workout gear in a visible spot, like your living room or bedroom, as a gentle reminder to stay active.
  • Accept Small Wins: Even if all you manage is setting out your clothes or prepping your gear, that’s progress. These small actions reinforce the habit and make it easier to follow through next time.

Starting with micro habits might seem minor, but these simple steps can make a big difference in creating a fitness routine that lasts.

Tip 3: 5 Minutes Is Enough to Get Started

You don’t need an hour-long workout to make progress—sometimes, just five minutes is all it takes to move the needle. Starting small not only builds the habit but also removes mental barriers to exercise, making it easier to take that first step.

• Why It Works: Everyone has at least five minutes in their day. A short workout feels approachable and achievable, helping you stay consistent while reducing the pressure of doing more.

• How to Start:

  • If all you have is five minutes, use it! Try a quick bodyweight workout, like 10 push-ups, 10 squats, and 10 sit-ups. This simple routine is better than skipping exercise altogether.
  • Once you start, you might find yourself going longer. If not, that’s okay—five minutes is a win!

• No Excuses: Think you don’t have the time? You do. In 168 Hours, Laura Vanderkam breaks down how we all have more time than we realize. If your schedule feels overwhelming, read the book—it’ll make you rethink how you prioritize your time.

Five minutes may seem small, but it’s a powerful way to prove to yourself that you can make time for movement, even on the busiest of days.

Tip 4: Build on Success Gradually—One Step at a Time

Small wins are the building blocks of lasting change. By starting with tiny, manageable habits, you make it easier to gradually increase your effort without feeling overwhelmed.

• Why It Works: Each small victory, no matter how minor, helps you build momentum. As you see yourself succeeding, it becomes easier to take on more.

• How to Start:

  • If you’ve started with a 5-minute workout, aim to add 1-2 minutes each week. Gradually working up to 10 minutes, then 15, keeps things manageable.
  • Once you’re consistent with one workout a week, try adding a second one. Keep it small—maybe a workout that’s just as short as your first.
  • Even on your busiest days, commit to something small. A set of 10 push-ups when you get home from work can be enough. Don’t skip it—this is where the habit starts to stick.

• Be Patient: This approach helps you avoid burnout and ensures that your new routine is sustainable. Building on your successes, one small step at a time, makes it easier to maintain a fitness routine over the long haul.

Tip 5: If You Can’t Do Your Full Workout, Do What You Can

Life doesn’t always go according to plan, and that’s okay. Missing a workout or running out of time for your full routine doesn’t mean you’ve failed. The key is flexibility—making it work in smaller increments rather than letting one setback derail your progress.

• Why It Works: When you’re flexible with your routine, you can adapt to life’s interruptions without feeling discouraged. Even a short workout is better than nothing, and consistency is what matters in the long run.

• How to Start:

  • Scale Back: If you planned for a 20-minute workout but only have 5 minutes, don’t beat yourself up. Five minutes is still progress. Make the most of that time and remember that doing something is better than doing nothing.
  • Adjust for the Next Week: If you miss your workout goal, it’s not the end of the world. Try scaling it back a little for the following week, then work your way back up. Progress doesn’t always happen in a straight line—adjusting along the way helps you keep moving forward.

Staying flexible and accepting that some days won’t go as planned helps you stay consistent in the long run, even if it means cutting back or adjusting your routine.

Tip 6: Track Your Progress and Make Adjustments

Tracking your progress isn’t just about counting workouts—it’s about staying accountable and recognizing the small wins that keep you motivated. Monitoring how you’re doing allows you to reflect on what’s working and what needs tweaking to improve your routine.

• Why It Works: Recording your progress helps you stay on track and provides a sense of accomplishment. Celebrating these small wins builds confidence and reinforces the habit.

• How to Start:

  • Track Your Workouts: Keep a simple log of when and how long you worked out. Also, note how you felt before, during, and after your workout—this helps you spot patterns and better understand what works for you.
  • Adjust Based on Feedback: After each workout, ask yourself how it went. Did you feel energized after a 5-minute workout, or was it harder to start than you thought? Use that feedback to tweak your routine—maybe you need more rest or a change of pace.
  • Celebrate Small Wins: Whether it’s hitting a 10-minute workout for the first time or simply showing up each week, acknowledge your progress. Every step forward is a reason to celebrate!

By tracking and adjusting along the way, you not only stay accountable but also fine-tune your routine to work better for you over time.

Tip 7: Gradually Add More, But Only When It Feels Right

Building a balanced routine takes time. While you may be excited to increase your workouts, the key is to do it at a pace that feels right for you. Adding extra days or longer sessions too quickly can lead to burnout. Gradually increasing your workout time and days helps you avoid overwhelm and ensures your routine remains sustainable.

• Why It Works: As you gain confidence and consistency, adding more time and days helps you create a more balanced workout routine. But the goal is to make it a natural progression, not something forced.

• How to Start:

  • Start with One More Day: After a few weeks of successful once-a-week workouts, try adding a second day. Keep it simple to start with—don’t overwhelm yourself.
  • Gradual Increase: Once you’re comfortable with two workouts per week, you can consider adding a third. Don’t rush—take it step by step, making sure it feels sustainable.
  • Add More Time: If you’ve been doing 5-minute workouts, start increasing by just 5 minutes each time. Gradually add time until you reach your target workout duration.
  • Be Flexible: Your routine should adapt to how you’re feeling. If you add a second or third day and it feels like too much, scale back to what feels manageable and refocus on your smaller habits.

According to the Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity physical activity each week—or 75 minutes of vigorous-intensity activity. In addition, it’s recommended to incorporate muscle-strengthening exercises on at least two days per week.

While these are the recommended guidelines, don’t feel the need to jump straight into them. It’s important to gradually build up to this goal. Trying to do everything at once is overwhelming and often leads to burnout. Start small, and over time, you’ll naturally build up to your ideal workout schedule. With patience and consistency, you’ll reach the goal without overloading yourself.

Building Consistency, One Step at a Time

Creating a workout habit doesn’t have to be overwhelming. By starting small, tracking your progress, and gradually building on your successes, you’ll be setting yourself up for long-term results.

Start small today—commit to one workout, lay out your workout clothes, or do just 5 minutes of exercise. Every step, no matter how small, brings you closer to building a routine that’s achievable, sustainable, and rewarding. It’s all about making progress, not striving for perfection.