INTRODUCTION: FITNESS IS AN ACT OF SELF-CARE
Starting a fitness journey isn’t just about changing your body—it’s about improving your health, your mindset, and your quality of life. But let’s be honest: the hardest part is often getting started. Many people struggle with low motivation, fear of failure, and time constraints.
The key to breaking through this resistance? Understanding the science of behavior change, and using it to your advantage.
Let’s explore 12 strategies that make starting your fitness journey easier, more enjoyable, and—most importantly—sustainable.
1. SET REALISTIC GOALS
Setting achievable goals is not just motivational—it’s biological. Studies show that when we accomplish small, meaningful goals, our brain releases dopamine, a chemical associated with motivation and pleasure (Murayama & Kitagami, 2014). That’s why goal setting increases your likelihood of sticking with exercise routines.
Example:
- Walk 8,000 steps a day
- Work out 3 times a week
- Add one extra portion of vegetables per meal
Tip: Use SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound.
2. DISCOVER YOUR “WHY”
Motivation rooted in intrinsic values (health, energy, confidence) leads to better adherence than external motivations like appearance or guilt (Ryan & Deci, 2000). Knowing your “why” provides emotional fuel when your willpower feels low.
Try This:
Write down your reasons. Keep them visible on your phone, fridge, or mirror.
3. CREATE A SUPPORT SYSTEM
Social support is one of the strongest predictors of long-term exercise success. According to a 2020 study, people who exercised with friends were significantly more likely to maintain their workout routine (Yorks et al., 2017).
Find Support Through:
- Workout partners
- Fitness classes
- Online accountability groups
4. FIND ACTIVITIES YOU ENJOY
Exercise doesn't have to mean treadmills and dumbbells. Research shows that people are more likely to maintain physical activity when they enjoy the activity itself—not just the outcome (Kinnafick et al., 2014).
Options to Try:
- Dance classes
- Hiking
- Swimming
- Martial arts
- Group fitness
5. START SMALL
Your body (and brain) need time to adjust. Beginning with low-intensity, manageable workouts helps build confidence and reduces dropout risk (Dishman et al., 1985).
Start With:
- 10-minute walks
- Bodyweight exercises at home
- Stretching or yoga once per week
6. ESTABLISH A ROUTINE
Habits form through cue-routine-reward loops. Neuroscience shows that consistency at the same time of day and same environment helps reinforce routines (Lally et al., 2010).
Tip: Schedule workouts like appointments. Morning routines are often easier to maintain because they’re less affected by daily disruptions.
7. FOCUS ON PROGRESS, NOT PERFECTION
Perfectionism is the enemy of consistency. In fact, people who focus on small improvements rather than “perfect” outcomes experience more satisfaction and long-term results (Sniehotta et al., 2005).
Celebrate:
- Feeling more energized
- Walking longer distances
- Better sleep
- Fewer skipped workouts
8. INVEST IN COMFORTABLE GEAR
Wearing clothes you feel good in increases psychological readiness to exercise (Shirazi et al., 2020). Comfortable gear enhances your experience, boosts confidence, and removes one more excuse not to work out.
9. EDUCATE YOURSELF
The more you understand about how fitness benefits your health, the more likely you are to stick with it. Regular exercise has been shown to:
- Reduce risk of cardiovascular disease and type 2 diabetes
- Improve mood and cognitive function
- Lower levels of stress and anxiety (Pedersen & Saltin, 2015)
Knowledge = Motivation.
10. MIX IT UP
Doing the same thing every day can cause mental fatigue and physical plateaus. Varied exercise routines prevent boredom, stimulate different muscle groups, and keep you mentally engaged (Garber et al., 2011).
Try Alternating Between:
- Cardio and strength
- Indoor and outdoor workouts
- Solo and group sessions
11. TRACK YOUR PROGRESS
Keeping a fitness log—either on an app or journal—makes your progress visible and rewarding. Studies show that people who track their physical activity are more likely to meet their goals (Michie et al., 2009).
Track:
- Weight lifted or distance walked
- Workout frequency
- Energy levels
- Mood changes
12. PRIORITIZE SELF-COMPASSION
Setbacks will happen. Instead of guilt, choose kindness. Research links self-compassion with increased motivation and resilience (Sirois, 2015). It’s not about being perfect—it’s about being persistent.
CONCLUSION: YOUR FIRST STEP IS THE MOST IMPORTANT ONE
Starting a fitness journey isn’t about getting it all right from day one—it’s about building momentum and moving forward, no matter how small the steps. By applying these 12 strategies rooted in science, you’ll not only overcome resistance but lay the foundation for a long, healthy, and fulfilling relationship with movement.
REFERENCES
- Dishman, R. K., Sallis, J. F., & Orenstein, D. R. (1985). The determinants of physical activity and exercise. Public Health Reports, 100(2), 158–171. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424722/
- Garber, C. E., et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining fitness. Medicine & Science in Sports & Exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb
- Kinnafick, F.-E., Thøgersen-Ntoumani, C., & Duda, J. L. (2014). The effect of need supportive text messages on motivation and physical activity behaviour. Psychology of Sport and Exercise, 15(6), 569–578. https://doi.org/10.1016/j.psychsport.2014.06.005
- Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
- Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701. https://doi.org/10.1037/a0016136
- Murayama, K., & Kitagami, S. (2014). Consolidation power of extrinsic rewards: Reward cues enhance long-term memory for irrelevant past events. Journal of Experimental Psychology: General, 143(1), 15–20. https://doi.org/10.1037/a0031992
- Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1–72. https://doi.org/10.1111/sms.12581
- Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54–67. https://doi.org/10.1006/ceps.1999.1020
- Shirazi, T., Zarei, F., & Seif-Barghi, T. (2020). Impact of sportswear on psychological readiness and motivation among athletes. Journal of Human Sport and Exercise, 15(4), 917–929. https://doi.org/10.14198/jhse.2020.154.09
- Sirois, F. M. (2015). A self-compassion and self-worth intervention to reduce maladaptive perfectionism. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 33, 272–286. https://doi.org/10.1007/s10942-015-0217-7
- Sniehotta, F. F., Scholz, U., & Schwarzer, R. (2005). Bridging the intention–behaviour gap: Planning, self-efficacy, and action control in the adoption and maintenance of physical exercise. Psychology and Health, 20(2), 143–160. https://doi.org/10.1080/08870440512331317670
- Yorks, D. M., Frothingham, C. A., & Schuenke, M. D. (2017). Effects of group fitness classes on stress and quality of life of medical students. The Journal of the American Osteopathic Association, 117(11), e17–e25. https://doi.org/10.7556/jaoa.2017.140
