Well Begun is Half Done: How to Select and Start a New Workout Routine

ByBob Burns

Updated March 24, 2025

A Step-by-Step Guide to Choosing the Right Workout

Step 1: Define Your Goals

Before jumping into a routine, get clear on your fitness goals:

• Weight Loss: Cardio-based workouts (running, cycling, HIIT) combined with strength training can boost fat loss.
• Muscle Gain: Resistance training (weightlifting, bodyweight exercises) is essential for building muscle.
• Endurance & Stamina: Activities like running, swimming, or circuit training improve cardiovascular fitness.
• Flexibility & Mobility: Yoga, Pilates, and mobility exercises enhance flexibility and reduce injury risk.

Step 2: Assess Your Fitness Level

Understanding where you currently stand will help you pick a sustainable routine. Ask yourself:

• Do I have any pre-existing injuries or conditions?
• How active have I been in the past few months?
• What is my current strength, endurance, and flexibility level?

Step 3: Choose Your Workout Environment

Pick a setting that keeps you motivated:

• Gym: Offers structured equipment, group classes, and professional guidance.
• At Home: Great for convenience and flexibility. You can use bodyweight exercises, dumbbells, or resistance bands.
• Outdoor Activities: Running, hiking, or cycling provide fresh air and a mental health boost.
• Group Fitness Classes: If you thrive in a social setting, consider yoga, CrossFit, or dance workouts.

Step 4: Select the Right Type of Exercise

Your workouts should align with your goals and interests:

• Strength Training: Ideal for building muscle and boosting metabolism.
• Cardio Workouts: Helps with fat loss, heart health, and stamina.
• Functional Training: Improves daily movement patterns and overall strength.
• Low-Impact Workouts: Swimming, walking, and yoga are great for beginners or those recovering from injuries.

Step 5: Start Small & Build Consistency

Avoid burnout by starting with manageable sessions:

• Beginners: Aim for 3 days a week, 30–45 minutes per session.
• Intermediate: 4–5 days a week, mixing strength and cardio.
• Advanced: 5–6 days a week with structured rest days.

Step 6: Track Your Progress

Keeping tabs on your progress boosts motivation. Try:

• Workout Journals: Log your reps, weights, and duration.
• Fitness Apps: Track steps, calories, and heart rate.
• Photos & Measurements: Great for visual progress tracking.

Step 7: Stay Flexible & Adjust as Needed

Your body will change over time, and so should your routine. Signs that it’s time to adjust include:

• Lack of Progress: If results plateau, tweak your workout intensity.
• Boredom: Switch up exercises to keep things fresh.
• Fatigue or Pain: Overtraining can lead to injury—listen to your body!

Step 8: Make It Enjoyable!

Sticking to a routine is easier when you love what you do. Experiment with different activities until you find what excites you.

Still unsure which workout fits your lifestyle? Let’s build a custom plan for you!

The Takeaway

Finding the right workout isn’t about following trends—it’s about discovering what makes you feel strong, energized, and excited to move. Whether you’re aiming for weight loss, muscle gain, or overall wellness, the best routine is the one you’ll stick with. Start small, listen to your body, and don’t be afraid to switch things up if needed.

Remember, fitness isn’t one-size-fits-all.

Need help crafting a plan that fits your goals and lifestyle? Let’s build a personalized routine together!