How to Start Exercising When You’re Out of Shape
How to start exercising when you’re out of shape — simple tips, real talk, and no shame. Here’s how to build a workout habit that actually sticks.
I’ll be honest—getting started is the hardest part. If you’ve been out of shape for a while (or maybe your whole life), the idea of working out can feel, well… awful. Like dragging your body through wet sand, while everyone else sprints past you in matching outfits and glowing skin.
Been there. I used to gasp walking up the stairs. I hated gyms. My idea of cardio was standing too fast.
But here’s the thing: you don’t have to be “fit” to start. You just start.
And no, you don’t need fancy shoes or a strict routine or to “push yourself to the limit.” You need to move, a little bit, on purpose. Then do it again.
So if you’re sitting there thinking, “I don’t even know where to begin,” this is for you. No shame. Just real help.
Start Where You Are (Not Where You Wish You Were)
The biggest mistake people make? Trying to do too much too fast. You scroll through Instagram, get inspired by a fitness influencer, and decide you’re gonna run three miles every morning.
Nope. Don’t do it.
Your first step isn’t a 5K. Your first step is, well… a step.
Literally. A walk around the block counts. Heck, walking to your mailbox and back if that’s all you can do today? That counts too. What matters is not how far or how hard. What matters is that you moved.
Tiny wins matter. They stack up.
Pick Something You Actually Like
This one’s huge. When it comes to how to start exercising when you’re out of shape, don’t force yourself to do stuff you hate. Hate running? Don’t run. Hate lifting weights? You don’t have to.
Movement is movement. Dance in your living room. Do five push-ups against the wall. Stretch while you watch TV. Go swimming. Try a goofy YouTube workout with ‘80s music (fun, by the way).
If it makes you laugh or smile or feel good in your body, that’s gold. Do more of that.
Keep It Stupid Simple (K.I.S.S.)
Complicated workout plans are the enemy of new habits. If you have to look at a chart or YouTube a move mid-workout, it’s too much.
Here’s a super basic starter routine that helped me when I felt totally out of shape:
- Walk for 10 minutes
- Do 5 squats (use a chair if needed)
- 10 arm circles (forward + back)
- 5 wall push-ups
- Stretch for 3 minutes
That’s it. You can do that in pajamas. You can do it while your coffee brews. It takes less than 20 minutes and gets your brain used to the idea that you exercise now.
Set a Tiny, Clear Goal
Notice I said “tiny.” Not “ambitious,” not “life-changing.” Tiny.
Instead of saying, “I’m going to work out five days a week,” say, “I’m going to move my body for 10 minutes after dinner on Monday and Thursday.” Period.
Your goal should be so small you can’t fail. Because success feels good. It makes you want to do more.
Once those two days feel easy? Add a third. Or go for 15 minutes instead of 10. But only after you’ve nailed the baby version.
Expect to Feel Awkward
Here’s the honest truth: the first few times might suck. You’ll be sore. You might breathe heavy. You might even feel silly doing squats in your living room. That’s okay.
It’s supposed to feel weird at first.
No one’s great at something they just started. But your body will learn. Fast. You’ll be shocked at how much better you feel after just two or three weeks.
You’re not failing. You’re learning. Keep going.
Track Progress (But Not Just the Scale)
Sure, the number on the scale might go down. But that’s not the only way to see growth. In fact, it’s one of the slowest ways. Try tracking stuff like:
- How many minutes you moved
- How you felt afterward
- How many stairs you climbed without stopping
- How many workouts you finished this week
Celebrate those wins. Every single one.
And if you want to take a mirror selfie each week to see visual changes? Go for it. You don’t have to share it. Just keep it for yourself.
Make It Fun (Seriously)
This is a very important tip on how to start exercising when you’re out of shape: have some fun! Put on music you love. Do it with a friend (or your dog). Make a dumb sticker chart like you’re in second grade—whatever makes it feel like less work.
Here’s a weird tip that helped me: I only let myself watch certain Netflix shows while I was moving. I’d pop it on and do some stretches or walk in place. I got addicted. To both the show and the habit.
Little tricks like that work. Use them.
Remember Why You’re Doing This
Not to look like a model. Not to punish yourself. Not because you “have to.”
You’re doing this so your body feels better. So you have more energy. So your back doesn’t ache when you sit. So you can play with your kids (or your dog) without getting winded. So you live longer and feel stronger.
You don’t need six-pack abs to be proud of yourself. You showed up. You’re doing the work. That’s what matters.
You are already doing amazing.
Summary: How to Start Exercising When You’re Out of Shape
Here’s a quick recap to help you remember what to do:
- Start small. Walk around the block. Do five squats. It all counts.
- Pick what you like. Fun = consistent.
- Keep it simple. No complex plans or strict rules.
- Set tiny goals. So small you can’t mess up.
- Track progress. Look for strength, energy, and consistency.
- Make it fun. Music, TV, games—whatever works.
- Be kind to yourself. Feeling awkward is part of the process.
Still reading? That means you care. That means you’re ready.
You can do this—even if you’ve never exercised in your life. Your body wants to move. You just have to give it a little nudge.
So here’s your challenge: pick one thing from this post and do it today. Just one.
You’ve got this 💪
Need help building a simple plan? I’d love to help—drop a message or ask for a week-one workout idea!