1. Start with a clear and realistic goal
Before you start training, ask yourself: what do I want to achieve? It could be to gain energy, lose weight, tone up, improve your health, or simply move more. Set a realistic and measurable goal. Avoid extreme or urgent goals. The process is gradual and must be sustainable.
2. Choose a beginner’s routine
You don’t need a gym to get started. You can train at home using your own body weight and, if possible, some basic equipment such as a mat, elastic band, or light dumbbells. Here’s a simple example to get you started:
Basic routine (3 days per week):
- Warm-up: 5-10 min of joint mobility + marching in place or jumping jacks.
- Circuit (3 rounds):
- Squats (10-15 reps)
- Incline push-ups (supported by a wall or sofa, 8-10 reps)
- Plank (20-30 sec)
- Glute bridge (12-15 reps)
- Rowing with a band or towel (10 reps)
- Gentle stretching at the end (5 min).
Start gently and adjust to your pace. The important thing is to create a habit.
3. Avoid these common mistakes
- Training without guidance: Following random workouts on YouTube without discretion can lead to frustration or injury. Always look for exercises that are appropriate for your level or seek professional help.
- Pushing yourself too hard from the start: You don’t need to exhaust yourself for it to be effective. It’s better to train moderately often than to overtrain and give up after a week.
- Skipping warm-ups and stretches: These are essential for preventing injuries and improving your recovery.
4. Be consistent and flexible
You don’t have to train every day. With three 30-45 minute sessions per week, you’ll notice improvements in just a few weeks. And if you can’t make it one day, that’s okay: the important thing is not to give up and to come back when you can.
5. Surround yourself with motivation
Keep track of your progress, find someone to accompany you, or follow accounts that inspire you. You can also hire a personal trainer to design a customized plan, answer your questions, and keep you motivated.
Conclusion: start today, without fear
Starting to train from scratch can be daunting, but it’s the best gift you can give yourself. You don’t need to be an athlete, just take the first step. Your body and mind will thank you for it.
If you want to start with the right support, I’m here to help you with my Wellmotion program tailored to you, personalized follow-up, and all the motivation you need to keep up the pace. Zero: a beginner’s guide
