Haven’t Worked Out in a While? Start With These 3 Moves

Whether you’re new to exercise, took a break, or just haven’t been able to get into a consistent routine, figuring out how to start can be intimidating. That’s why we talked to Jennifer Scherer, certified personal trainer, and owner of Fredericksburg Fitness Studio in Fredericksburg, VA. She recommends starting slow, scheduling your workouts in advance (to help make them part of your routine), and setting realistic goals. 

But what exercises should I start with?  

Here are three moves Scherer recommends: 

Body-weight squats

“This is a simple, yet functional movement that is low impact and effective for building a strong, solid foundation,” she says. That’s because it targets the lower body while engaging your core. 

Start with: Two to three sets of 10 to 15 reps. You can also modify by standing up from a sitting position.

Push-ups

“Push-ups are easily performed anywhere, using your body weight. It activates your chest, triceps, shoulders, back, and core muscles,” says Scherer — plus, they can be modified to fit beginner, intermediate, and advanced fitness levels.

Start with: Two to three sets of five to 10 reps. If it feels difficult, there are a few ways to modify them: Put your knees on the ground, or do a push-up on a wall, countertop, or “any surface that provides an inclination,” says Scherer — like a couch or ottoman.

Planks

As Scherer explains, planks are a solid full-body exercise that you can do without any equipment. “Planks help strengthen your core muscles, which improves posture and protects against potential lower back pain,” she says. 

Start with: A 20-second plank, then gradually increase the hold as you get stronger. You can also modify these by putting your knees on the ground or your hands on an elevated surface.

Once I start, how soon will I see results?

While goal-setting is important, “consistency is paramount to seeing results — and how quickly you will see them,” Scherer explains. You might notice changes to your fitness level (doing more push-ups than when you first started, for instance) within four to six weeks. More visible changes to your body composition, like increased muscle tone, could take longer.