Getting Back into Fitness: The Best Exercises to Kickstart Your Journey

So, you’ve decided to get back into fitness - good for you! The first thing you’re going to find, whether you’ve taken a break or are just starting out, is that getting back into exercise can feel a bit overwhelming.

But don’t worry; you’re not alone, and we’re here to give you the fuel you need to make the best start. The key is to start with exercises that are simple, effective, and target multiple muscle groups. In this article, we’ll go over into seven of the best exercises to help you ease back into fitness, improve your strength, and boost your overall health.

Squats work your quads, hamstrings, glutes, and even your core. Squats help improve your balance, flexibility, and mobility, making daily activities easier.

1. Stand with your feet shoulder-width apart.
2. Keep your chest up and engage your core.
3. Lower your body by bending your knees and pushing your hips back as if you're sitting in a chair.
4. Go down until your thighs are parallel to the ground (or as far as you can comfortably go).
5. Push through your heels to return to the starting position.

• Keep your knees aligned with your toes.
• Start with bodyweight squats before progressing to weighted variations.
• If you struggle with depth, try squatting to a chair or bench.

Lunges are fantastic for building strength in your legs and glutes while also improving your balance and coordination. They target each leg individually, which helps address muscle imbalances.

1. Stand tall with your feet hip-width apart.
2. Take a big step forward with your right foot.
3. Lower your body until your right thigh is parallel to the ground and your left knee is close to but not touching the floor.
4. Push through your right heel to return to the starting position.
5. Repeat on the other side.

• Keep your torso upright throughout the movement.
• Avoid letting your front knee go past your toes.
• Start with stationary lunges before moving to walking or reverse lunges.

The pull-down exercise is excellent for building upper body strength, particularly in your back and biceps. It’s a great exercise for improving your posture, especially if you spend a lot of time sitting.

1. Sit at a pull-down machine and grab the bar with an overhand grip, hands slightly wider than shoulder-width.
2. Lean back slightly and pull the bar down toward your chest, squeezing your shoulder blades together.
3. Slowly return the bar to the starting position with control.

• Focus on engaging your back muscles rather than using your arms.
• If you don’t have access to a pull-down machine, you can substitute with assisted pull-ups or resistance band pull-downs.

Push-ups are a timeless exercise that works your chest, shoulders, triceps, and core. They’re great for building upper body strength and can be done anywhere, making them incredibly versatile.

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest is just above the ground, keeping your elbows at a 45-degree angle.
3. Push through your palms to return to the starting position.

• Keep your body in a straight line from head to heels.
• If full push-ups are too challenging, start with knee push-ups or incline push-ups on a bench or wall.

This exercise targets your upper back, shoulders, and biceps while also engaging your core for stability. It’s great for improving strength and correcting muscle imbalances.

1. Place your left knee and hand on a bench for support, with your right foot on the floor and a dumbbell in your right hand.
2. Keep your back flat and row the dumbbell toward your hip, squeezing your shoulder blade at the top.
3. Lower the dumbbell with control and repeat on the other side.

• Keep your torso stable and avoid rotating your body during the movement.
• Use a weight that allows you to perform the exercise with good form.

Planks are one of the best exercises for strengthening your core. A strong core is essential for stability, balance, and overall functional strength. The forearm plank is a more challenging variation that targets your abs, back, and shoulders.

1. Start by lying face down on the ground.
2. Prop yourself up on your forearms and toes, keeping your body in a straight line from head to heels.
3. Hold this position, engaging your core and avoiding any sagging or lifting of your hips.

• Start with shorter holds and gradually increase the duration as your core gets stronger.
• Focus on keeping your body in alignment; don’t let your hips drop or rise too high.

Skipping, or jump rope, is an excellent cardiovascular exercise that also improves coordination, agility, and endurance. It’s a high-calorie burner and can be easily integrated into any workout routine.

1. Hold the jump rope handles in each hand with the rope behind you.
2. Swing the rope over your head and jump as it passes under your feet.
3. Find a rhythm that works for you, and try to keep your jumps low to the ground.

• Start slow, focusing on technique before speed.
• Mix up your routine with different jump variations, such as single-leg hops or high knees.
• Skipping is high-impact, so be mindful of your joints, especially if you’re just getting back into exercise.

Getting back into exercise doesn’t have to be daunting. Here are some tips to make the transition smoother:

• Start Slow: If you’ve been out of the game for a while, don’t expect to pick up where you left off. Ease into your workouts to avoid injury and burnout.
• Set Realistic Goals: Set small, achievable goals that build up over time. Whether it’s working out three times a week or increasing your squat depth, having milestones keeps you motivated.
• Mix It Up: Variety is the spice of life—and fitness. Try different exercises and activities to keep things interesting and to work different muscle groups.
• Listen to Your Body: Pay attention to how your body feels. It’s normal to experience some muscle soreness, but if something feels painful, take it as a sign to rest or modify the exercise.
• Stay Consistent: Consistency is key to progress. Even if it’s just a short workout, doing something is better than nothing.
• Find a Workout Buddy: Exercising with a friend can make workouts more enjoyable and hold you accountable.
• Celebrate Small Wins: Don’t wait until you reach a major goal to celebrate. Acknowledge and reward yourself for small victories along the way.

A. When getting back into fitness, it’s best to start with 2-3 workouts per week to allow your body to adjust and recover. As you build strength and endurance, you can gradually increase the frequency to 4- 5 times a week. Remember, quality is more important than quantity, so focus on proper form and technique.

A. Absolutely! Modifying exercises is key to preventing further injury. For example, you can do wall push-ups instead of standard push-ups or perform squats with a reduced range of motion. If you have knee issues, stationary lunges might be better than walking lunges. It’s always a good idea to consult with a healthcare provider or physical therapist before starting a new workout routine, especially if you have a history of injuries.

A. Most of these exercises can be done with minimal equipment. For squats, lunges, push-ups, and planks, you only need your body weight. For the dumbbell single-arm row, a set of dumbbells or even household items like water bottles can work. A jump rope is needed for skipping, and a pull-down machine or resistance bands are useful for the pull-down exercise. If you’re just starting, you can invest in equipment gradually

A. Staying motivated can be challenging, especially in the beginning. Setting small, achievable goals can help keep you on track. Tracking your progress, whether through a fitness app or journal, allows you to see improvements over time, which can be very motivating. Additionally, finding a workout buddy, joining a class, or even listening to your favorite music or podcast while exercising can make the experience more enjoyable.

A. Rest periods depend on your fitness level and goals. If you’re focusing on building strength, rest for 60-90 seconds between sets. For endurance or cardio, shorter rest periods of 30-60 seconds are effective. As a beginner, it’s okay to take longer rest periods if needed to catch your breath and ensure proper form in your next set.

A. Progress takes time, especially when you’re getting back into fitness. If you’re not seeing results after a few weeks, consider varying your workout routine to challenge your muscles in new ways. Also, evaluate your diet, sleep, and stress levels, as they play a significant role in fitness progress. Patience and consistency are key—stick with it, and the results will come.

A. Yes, it’s normal to feel sore when you’re starting or restarting an exercise routine. This is known as Delayed Onset Muscle Soreness (DOMS), and it typically occurs 24-48 hours after your workout. To alleviate soreness, stay hydrated, stretch, and consider light activities like walking or yoga on rest days. If the soreness is severe or persists, it might be a sign to ease back or adjust your workout intensity.

A. Definitely! These exercises can be combined into a full-body workout. For example, you can start with a warm-up like skipping, then move on to squats, lunges, push-ups, dumbbell rows, and end with a plank. Performing 2-3 sets of each exercise with rest in between can create an effective workout that targets multiple muscle groups.

A. If you’re consistently completing your workouts with good form and minimal fatigue, it might be time to increase the difficulty. This can be done by adding more weight, increasing the number of sets or reps, reducing rest time, or trying more challenging variations of the exercises. Listen to your body and make gradual adjustments to continue making progress.