How to start exercising when you haven’t moved in a while.
Prior to starting to exercise consistently I had many false starts. Many. I was the queen of – I’ve tried it, I did it for a bit, I couldn’t keep doing it, it’s not for me. And then for some reason unbeknownst to me but for which I will always be grateful something stuck! It stuck and it kept on sticking and 20 years on it’s now my life’s mission to help people get moving and keep moving.
Maybe it’s been a hot minute since you’ve been up to moving your body. And we get that. Life’s been insanely busy, maybe you’ve been making and raising the babies, working on your career, looking after your ageing parents. Without realising it the habit or perhaps hoped habits have slipped you by and your back at the beginning trying to work out how the heck you’re ever going to make this exercise thing work.
We’ve got your back. Here are some starting tips to help you get moving and keep moving if it hasn’t been your jam for a while. We promise it doesn’t require you to hop back into the gym and workout at a high intensity for hours a week.
I mean ‘cause who has time for that?!
1. Start with Movement, Not Exercise
Eeek… exercise you say?! I can’t do that! You might be thinking. If the word “exercise” feels intimidating, think of it as movement. Walking, stretching, light bodyweight exercises, these all count. A 10 minute walk around the block or a few squats while you wait for the coffee machine to warm up and deliver your fav cuppa are great ways to begin. The goal right now isn’t intensity, it’s building the habit of moving regularly.
2. Keep It Short and Simple
More time doesn’t necessarily mean better results. You don’t need a 60 minute workout to get the results you’re looking for. In fact, trying to do too much too soon is one of the biggest reasons people quit. Start with 10–20 minutes, 2–3 times a week. This makes it easier to stick with and reduces the risk of injury or burnout.
3. Focus on Strength, Not Just Cardio
Don’t get me wrong. While walking or cycling are great, adding strength training (you can even use your body weight) can help you build muscle, improve posture, and help you feel more capable in everyday life (ie. carrying in ALL the groceries at once, do all the house work and gardening, do physical things with your kids). Try exercises like squats, wall pushups, or seated core work to get started.
4. Listen to Your Body
Sure soreness is normal when you’re starting out, and par for the course, but pain is a no no. It’s okay to go slow. Rest days are an important part of the process, and something your body needs, not a sign of failure.
5. Celebrate Small Wins
Did you do a 10 minute walk today? Amazing. Stretched for five minutes? That counts. Building momentum is more important than being perfect. Every time you move, you’re proving to yourself that you can.
6. Get Support or Guidance
You don’t have to do this alone. Joining a beginner-friendly program or working with a coach who understands what it’s like to start from scratch can make all the difference. Accountability, structure, and encouragement help you stay consistent, even on the tough days when you just don’t want to.
Ready to Start?
If you’re looking for a realistic, beginner-friendly workout program that fits into your life, 3×30 is designed exactly for women like you. No pressure, just progress.
