You want to build more muscle, look toned, and feel energized — but it’s a dream you’ve had for years and it still hasn’t happened. Why?
Getting started or staying consistent with a new routine often feels just impossible. They’re the biggest roadblocks to achieving our dreams. Fortunately, there is a way around them.
The solution? Start slower than you think you should, and make your goal smaller than you think it should be. We overestimate what’s truly practical in our fast-paced overly busy lives. We also completely underestimate the power of tiny actions that move us forward (like the domino effect that can come from stretching for 5 minutes every morning).
You can apply the slow-to-start method to anything, especially strength training. Also called resistance training, this type of exercise is all about strengthening your muscles to rev up your metabolism, increase bone density, balance blood sugar, improve brain function, and prevent injury — to name a few. It’s just you against a force, like weights, resistance bands, or even your own body weight. It’s key for total body health, and we’ll walk you through simple ways to add more strength, without overwhelm. Ready?
The best way to achieve long-term health is through the smallest of actions that can create a domino effect. For example, that 5-minute morning stretch might just turn into your essential “me time”. A moment where you breathe more deeply and ground yourself before a busy day, helping you to manage the stressors that come more easily.
The positive reinforcement and confidence that completing that little routine brings might even encourage you to eventually add in a 5-minute meditation or stretch after lunch (or whatever helps you breathe a bit easier).
Achieving small goals creates a beautiful combination of momentum and stronger self-efficacy (believing that you can accomplish things). This confidence spreads out into other areas of life too, like gaining the courage to ask for that raise or promotion. Ready to turn those small steps into a lasting strength routine? Trainwell connects you with a trainer who’ll guide you every step of the way.
To think about a manageable and practical goal, try following the SMART goal-setting method. Make your goals:
For example:
Whatever your goal is, make sure to check if it’s really feasible. The way to do that is by going backward. List the steps necessary to get there and where to start. For example, if your goal is to finish a 45-minute workout routine in 2 months, maybe you can start with 10-15 minutes a few times a week. Then ask yourself:
If that doesn’t feel feasible, go slower. You can even set the habit in motion by simply rolling out your exercise mat 3 days a week, nothing more. Remember, every goal you set has to have even smaller daily goals — and if those goals feel too big, they are.
Massive action only works when motivation is around (so, maybe a week or two). The real key to long-term success is to go slow and reassess as you go.
There are three main types of strength training you can try out:
One of the most important things to focus on when you’re starting out is your form — otherwise, injury is more likely. You also might not even work out the muscle you’re aiming to activate. You can check out our massive exercise library with almost every position listed to learn proper form, even with different weights. For example, how to do a forward lunge hold with dumbbells or a forward lunge hold with a medicine ball.
Just like with building a new habit, your muscles also need to build slowly. Feeling so sore that you can’t walk for days isn’t necessarily a sign of a great workout. Mild to moderate soreness is normal and a sign that your muscles are repairing and growing. However, excessive soreness usually means you overdid it (and that you might also need to work on your hydration, nutrition, sleep, and stretching habits). Instead, start with bodyweight exercises or low weights or light resistance bands. Give your muscles time to adapt. Gradual progression helps you grow stronger over time.
Some strength training terminology to know:
To get a better idea of a weight that could work for you, try doing an exercise with a weight that lets you do 12-15 reps without struggling too much. If your last few reps of your set are hard but doable, you found your sweet spot.
The challenge is where it can get exciting because you know you’re giving your body the push it needs to stay strong. Strength training is important for longevity and health span, along with daily mood and energy levels. There used to be this idea that cardio was the main goal and lifting weights just led to bulky bodies (which couldn't be farther from the truth). For example, women need to start strength training for hormonal health, less fatigue, stronger bone density to avoid osteoporosis, a healthy weight, and less stress, anxiety, and depressive symptoms. It truly is a workout that impacts every area of your life.
Here’s what to keep in mind before you try any workout plan:
You don’t need much to start working out. Really, with just your cell phone and an exercise mat, you can do way more than you think. If, however, you want weights, here’s some equipment you can invest in:
Where you do your workout doesn’t matter as much as how convenient and effective the workout is. The more blocks you have between you and your gym, for example, the less likely you are to go. So if you’re feeling intimidated by a gym (or just plain uninterested), don’t go. Make working out something that can be seamlessly added to your routine (like rolling out the mat first thing in the morning for 10 minutes). If what you're doing feels too hard, your chances of following through long-term are slim. Make it easy, make it simple.
When we don’t track, we don’t see or appreciate all the progress we’ve made. Maybe you started out squatting 10 lbs and today you’re at 25 — but do you even remember where you started? Or maybe you’re finally getting 20 minutes in every morning three times a week, but now it’s just routine and you forgot that just rolling out the mat and stretching for 5 minutes was a huge step.
We’re always going to be adjusting as we go and reaching for new heights, but acknowledging every milestone can also make the process all the more enjoyable. By reflecting and reassessing we can appreciate milestones and set new challenging goals to stay engaged long-term.
Starting anything new (or over again) can easily feel overwhelming. You might already feel like a “failure” before you even begin — especially if you’re beating yourself up for not being more active than you’d like.
It’s time to let go of self-criticism. Thanks to plenty of research on mental health and goal setting, we now know that self-criticism just doesn’t work. Starting slow, joining a community, and getting one-on-one support are the best ways to feel better about yourself and reach your goals.
Just make sure you track your progress, set SMART goals, celebrate your wins, and get support. You don’t need to be perfect, you just need to find what type of movement makes you feel better that fits into your life.
Trainwell’s trainers and app are designed exactly to keep you consistent. We follow science-backed evidence to keep you moving toward your goals. We create personalized fitness plans so you can see the results you want and use motion-tracking technology to make sure you’re performing at your best. Plus, we give that much-needed positive reinforcement and a supportive community so you don’t feel alone in your struggles. Instead, you’re encouraged every step of the way. Finally, the one-on-one support tailored for your personality, needs, and lifestyle can’t be beat — you can even choose your coach based on their personality and training style.
If you’re ready to stop the cycle of starting and stopping exercising over and over again — sign up for trainwell’s 14-day trial today.
Written by Jennifer Olejarz.
