How to Start Working Out — A Complete Beginner's Guide

You're scrolling through Instagram, watching people lift heavy, run marathons, or do handstands — and thinking: "I could never do that." Stop. Every single one of them was exactly where you are right now. At the beginning.

Starting to work out isn't about knowing everything. It's not about the perfect plan, the perfect gear, or spending two hours a day in the gym. It's about one decision: I'm starting today. And then making that same decision tomorrow.

This article is for you if you've never really worked out, if you've taken a long break, or if you simply don't know where to start. No unnecessary theory — just concrete steps to get you off the couch and into your workout.

Why Start Working Out (And Why Now)

We're not going to tell you that exercise is healthy. You know that. But you might not know how fast you'll feel the difference.

The first results aren't about muscles or weight. They're about how you feel. After just 2-3 weeks of regular movement, this happens:

• Better sleep — you fall asleep faster and sleep deeper
• More energy during the day — paradoxically, movement gives you energy, it doesn't take it away
• Better mood — endorphins are a real thing, not just an Instagram buzzword
• Less stress — training is the best outlet for work frustration
• Confidence — when you follow through on what you told yourself, you start believing in yourself

And when should you start? Now. Not Monday, not the first of the month, not when you "have time." The best time to start is the one you stop postponing.

Step 1: Pick a Type of Movement You Actually Enjoy

This is the most important step, and most people skip it. They pick a workout they "should be doing" — not one they enjoy. And then they quit after two weeks.

The truth is simple: the best workout is the one you'll do consistently. If you hate running, don't run. If the gym bores you, don't go. There are hundreds of ways to move your body.

Types of Movement for Beginners

• Strength training (gym) — builds muscle, boosts metabolism. Ideally 3x per week.
• Running / walking — lowest barrier to entry. All you need is shoes and a door.
• Group classes — HIIT, spinning, yoga. The social aspect helps with motivation.
• Home workouts — YouTube, apps. Zero investment, work out anytime.
• Sports — football, basketball, tennis, swimming. If you love competing, this is your path.
• Outdoor activities — hiking, cycling, climbing. Moving in nature is a mental health bonus.

Can't decide? Try 3-4 different things in your first month. Run on Monday, gym on Wednesday, yoga on Friday. You'll figure out what clicks.

Step 2: Start Slow — Less Is More

The most common beginner mistake: going 110% the first week, lying in pain the second week, and quitting the third.

Your body needs time to adapt. Muscles, joints, tendons — everything needs to gradually adjust to the new load. And more importantly, your mind needs to learn a new routine.

A Realistic Plan for Your First 4 Weeks

Week 1-2: 2-3 workouts, 20-30 minutes

Yes, 20 minutes is enough. The goal isn't to destroy yourself — the goal is to show up, do something, and leave wanting to do it again. A walk, a light jog, a few basic bodyweight exercises — squats, push-ups, plank. That's more than enough.

Week 3-4: 3 workouts, 30-45 minutes

Gradually increase intensity and time. If you're at the gym, start learning basic exercises with light weights. If you're running, add intervals. The key is consistency — not intensity.

Month 2+: 3-4 workouts, 45-60 minutes

At this point, you have the habit. Working out is no longer "something you have to do" — it's part of your week. Now you can start thinking about a more specific program.

Step 3: You Don't Need Perfect Conditions

Waiting for the right shoes, new leggings, a gym membership, Monday, the first of the month? This is a trap. Conditions will never be perfect.

To start, you don't need:

• A gym membership (you can work out at home or outside)
• Special equipment (your body is enough)
• A training plan that costs 50 euros (YouTube has everything for free)
• Expensive fitness clothes (start in whatever's comfortable)
• Supplements (eat normally, hydrate, sleep)

What do you actually need? A decision and 20 minutes.

Of course, once training becomes part of your life, quality gear makes a real difference in comfort. But that's step two, not step one.

Step 4: Build a Routine, Not a Goal

Most people set a goal: "I'll lose 10 kilos." When they lose 2 after a month, they're frustrated and quit.

A better approach is to focus on the routine, not the outcome. Instead of "I'll lose 10 kilos," tell yourself "I'll work out 3 times a week." Results come as a side effect of consistent effort.

Tips for building a routine:

• Same time, same day. Monday-Wednesday-Friday at 7:00. Or Tuesday-Thursday-Saturday after work. Doesn't matter. But keep it fixed.
• Prepare your stuff the day before. Bag, clothes, water bottle. No room for excuses in the morning.
• The first 30 days are key. After a month, movement becomes a habit. Until then, it takes willpower — and that's normal.
• Don't wait for motivation. Motivation is a feeling — it comes and goes. Discipline is a decision. Go even when you don't feel like it. Especially then.

5 Most Common Beginner Mistakes

1. Too Much, Too Fast

First week: 6 workouts. Second week: zero. Start with 2-3 and build up gradually. Your body and mind need time.

2. Comparing Yourself to Others

That guy lifting 150 kg has been training for 8 years. That woman doing pull-ups worked at it for 2 years. Your only competition is yesterday's version of yourself.

3. Ignoring Recovery

Muscles don't grow during training — they grow during rest. Sleep (7-9 hours), hydration, and rest days aren't laziness. They're part of the process. Without proper recovery, your risk of injury increases and instead of progress, you'll feel constantly tired. At least 1-2 rest days per week are mandatory for beginners.

4. Not Tracking Progress

Write down your workouts — what you did, how much, what weights. You don't need a fancy app. Notes on your phone will do. A month later, you'll look back and see how far you've come.

5. Searching for the Perfect Plan

It doesn't exist. No plan is perfect and no plan works if you don't follow it. The worst plan you actually stick to beats the best plan sitting in a drawer.

What to Eat When You Start Working Out

You don't need to become a nutrition expert. Three rules are enough to start:

• Eat enough protein — meat, fish, eggs, legumes, cottage cheese. Roughly 1.5-2 g per kilogram of body weight. If you weigh 80 kg, that's 120-160 g of protein per day.
• Drink enough water — 2-3 litres daily, more on training days. Dehydration slows you down more than you think.
• Don't cut food drastically — your body needs fuel for training and recovery. Eat better, not less.

You don't need supplements at the start. If anything, protein powder for easier protein intake. Everything else is a bonus, not a necessity.

FYTCREW Tip

Starting to work out and want to feel good from your very first session? The clothes you wear — ones that feel comfortable and look good — actually affect your performance and motivation. It's not just marketing. When you dress for training, your brain takes it as a signal that it's time to work. Psychologists call it "enclothed cognition."

Check out the FYTCREW collection — minimalist design, quality materials, and prices that won't break the bank. From tees and leggings to hoodies for warm-up.

Conclusion

Starting to work out is easier than you think. You don't need perfect conditions, a perfect plan, or perfect motivation. You just need one thing — to start. Twenty minutes, three times a week. That's it.

The first month will be tough — that's normal. The second will be easier. And after three months, you won't be able to imagine a week without training. Movement will become part of your day, not something extra.

So what are you waiting for? The CREW is waiting for you.