Beginning a workout routine is one of the most impactful steps you can take for your health. The U.S. Department of Health and Human Services (HHS) states that adults who are physically active are healthier, feel better, and are less likely to develop many chronic diseases. Even a single episode of activity provides temporary improvements in cognitive function and state anxiety. The key is to start where you are and progress at a pace that feels safe and manageable.

Short version: Start with small amounts of light to moderate activity, increase slowly over weeks, and aim for the guideline targets of 150 minutes of moderate aerobic activity and two days of muscle strengthening per week.

What the Guidelines Recommend for Adults

According to the HHS Physical Activity Guidelines for Americans, adults should move more and sit less throughout the day. Some physical activity is better than none. For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic activity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic activity, or an equivalent combination. Preferably, aerobic activity should be spread throughout the week. The guidelines also recommend muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week.

The Centers for Disease Control and Prevention (CDC) echoes these targets, noting that 150 minutes can be broken up, for example, 30 minutes a day, 5 days a week. The CDC also emphasizes that any aerobic activity counts as long as it is done at a moderate or vigorous intensity. The National Health Service (NHS) in the United Kingdom advises adults aged 19 to 64 to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity, spread exercise evenly over 4 to 5 days a week, or every day, and to reduce time spent sitting or lying down.

The HHS explains that moderate-intensity activity can be gauged by a simple talk rule: a person can talk but not sing. For vigorous intensity, a person cannot say more than a few words without pausing for a breath. The NHS similarly describes moderate activity as raising your heart rate and making you breathe faster and feel warmer, where you can still talk but not sing. Examples of moderate-intensity activities include brisk walking (2.5 miles per hour or faster), recreational swimming, bicycling slower than 10 miles per hour on level terrain, doubles tennis, and active forms of yoga. Vigorous-intensity activities include jogging or running, swimming laps, singles tennis, jumping rope, and hiking uphill with a heavy backpack, according to the HHS.

Start Slowly and Build Gradually

The HHS guidelines stress that inactive or insufficiently active adults should work gradually toward the recommended amounts. The initial activity should be at a light or moderate intensity, for short periods of time, with sessions spread throughout the week. To reduce the risk of injury, it is important to increase the amount of physical activity gradually over a period of weeks to months. For example, an inactive person could start with a walking program consisting of 5 minutes of walking several times each day, 5 to 6 days a week. The length of time could then gradually be increased to 10 minutes per session, 3 times a day, and the walking speed could be increased slowly.

Muscle-strengthening activities should also be gradually increased over time. Initially, these activities can be done just 1 day a week starting at a light or moderate level of effort. Over time, the number of days a week can be increased to 2, and then possibly to more than 2. Each week, the intensity can be increased slightly until it becomes moderate or greater. This principle of gradual progression is key to building strength safely; you can learn more about it in our Progressive Overload guide.

The HHS also suggests including a warm-up before moderate- or vigorous-intensity activity to allow a gradual increase in heart rate and breathing. A cool-down after activity allows a gradual decrease. Time spent doing warm-up at moderate intensity, such as walking briskly, may count toward the aerobic guidelines. For more on preparing your body, see our Warm-Ups guide. Adults are encouraged to do a variety of activities to reduce the risk of overuse injury, according to the HHS.

A Structured 3-Month Program for Beginners

The American Council on Exercise (ACE) offers a 12-week Kick Start program designed to build total body muscular fitness and enhance cardiorespiratory fitness. Phase I, the first 4 weeks, focuses on stability and mobility with basic cardiorespiratory endurance. The program can be done at home without any equipment and is suitable for those new to exercise. The exercises for weeks 1 through 4 include Bird Dog, Side Plank, Front Plank, Glute Bridge, and Cat-Cow. ACE recommends using the talk rule to gauge intensity during cardio: you should be able to talk comfortably but not sing. The long-term goal is to gradually increase frequency, duration, and intensity, eventually completing at least a 20-minute jog by the end of the 3-month period.

In week 1, you perform one set of each exercise, resting at least 30 seconds between exercises, and walk for 15 continuous minutes at a comfortable talking pace, a minimum of three times during the week. Week 2 progresses to two sets of each exercise with 30 seconds rest between sets, and walking 15 minutes at least four times a week. Week 3 introduces circuit-style training: complete one set of each exercise with 15 seconds rest between exercises, then repeat the entire circuit, and walk for 20 continuous minutes at least three times a week. Week 4 challenges you to complete the full circuit of all exercises without rest between them, rest one minute, and repeat the circuit three times, while walking 20 minutes at least four times a week. If you cannot yet walk for the full duration, ACE advises walking for as long as you can and increasing the duration by about 10% as you improve. For more walking ideas, see our Walking Workouts section.

Six Simple Steps to Get Ready

The CDC and Tufts University’s Growing Stronger program outlines six steps to help you start a strength training routine safely. Step 1 is to complete the Physical Activity Readiness Questionnaire (PAR-Q), a set of seven questions about heart conditions, chest pain, dizziness, bone or joint problems, and other health concerns. If you answer “yes” to any question, or if you are over age 69 and not used to being active, you should talk with your doctor before becoming much more active. If you answer “no” to all questions and are between 15 and 69, you can start gradually.

Step 2 is to check your current fitness level using a simple worksheet that asks about mobility, daily activities, mood, and energy. Step 3 involves setting short-term and long-term goals that are specific, measurable, attainable, relevant, and time-based. Step 4 is gathering basic equipment: a sturdy chair, good athletic shoes, comfortable clothing, and eventually dumbbells and ankle weights. The program recommends starting without weights and adding them as you get stronger. Step 5 is scheduling your exercise on three non-consecutive days a week, such as Monday, Wednesday, and Friday, to allow muscles to rest. Step 6 emphasizes exercising safely: listen to your body, and refrain from exercising if you have a cold, flu, or infection with fever, significantly more fatigue than usual, a swollen or painful muscle or joint, any new or undiagnosed symptom, chest pain or irregular heartbeat, shortness of breath, or if your doctor has advised against exertion. For more on proper rest, visit our Recovery guide.

When to Talk to a Health Care Provider

The CDC states that physical activity requiring moderate effort is safe for most people. However, if you have a chronic health condition such as heart disease, arthritis, or diabetes, you should talk with your doctor about the types and amounts of activity that are right for you. The CDC also recommends speaking with a doctor before starting vigorous-intensity activity if you have been inactive, have a disability, or have overweight. The HHS guidelines note that healthy men and women who plan gradual increases in their weekly activity do not need to consult a health care provider before becoming active, but women who are pregnant and adults with chronic conditions or disabilities should refer to additional guidance. The NHS advises speaking to a GP first if you have not exercised for some time, or if you have medical conditions or concerns, and to make sure your activity and its intensity are appropriate for your fitness. The NHS also notes that after a 6- to 8-week postnatal check, you can start to do more intense activities if you feel able, but vigorous activity is not recommended if you were inactive before pregnancy.

Frequently asked questions

How much activity do I need as a beginner?

The HHS guidelines recommend that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week and muscle-strengthening activities on 2 or more days. However, if you are currently inactive, the most important thing is to start with any amount of activity and gradually build up. Even replacing sitting time with light-intensity activity provides some health benefits.

What if I can’t meet the 150-minute goal right away?

According to the HHS, the biggest gain in benefits occurs when going from no physical activity to being active for just 60 minutes a week. Start with short sessions of light or moderate activity and increase the duration and frequency over weeks to months. The ACE Kick Start program, for example, begins with 15-minute walks and progresses slowly. The NHS also says you can achieve your weekly target with several short sessions of very vigorous intensity activity or a mix of moderate, vigorous, and very vigorous activity.

Do I need to see a doctor before starting?

If you have a chronic condition, symptoms like chest pain or dizziness, or if you answer “yes” to any PAR-Q questions, the CDC and Growing Stronger program recommend consulting a health care provider. Otherwise, healthy adults who increase activity gradually generally do not need medical clearance, according to the HHS.

For more structured beginner plans and weekly schedules, explore our Beginner Workouts category. You can also find a detailed weekly schedule in our Beginner Workout Plan article and browse all Workout Plans for additional options.

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