How To Start Working Out – The Definitive Guide For Men

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

how to start working out
Congratulations! You’re about to take the first step in joining the 21.7% of Americans who actually meet the guidelines for aerobic and muscle-strengthening activity on a weekly basis!

how to start working outDeciding that you are going to learn how to start working out is a huge step.

Many people say it’s hard, but the real secret to learning how to start working out is actually making the decision to do it. This means you’re ready and willing to learn the best approach and not just interested in ‘talking the talk’.

The natural first step is to talk to people you know who are already committed to working out or to look online for information on how to get started.

In most cases, you'll get sound advice, but you could end up with a lot of conflicting information too, which will make it much more difficult to know how to start working out!
That’s where I come in!

With my support, you can start working out according to your current level of ability. Follow the steps in this article and I'll get you on track.

You could start off by trying our free 24-minute workout!

Understanding the Importance of Working Out

Exercise or physical activity is one of the cornerstones of good health.
how to start working out
Along with a healthy eating habit, you can maintain a healthy weight, remain more active as you age, and even prevent an array of long-term illnesses such as heart disease, high blood pressure, diabetes and even cancer.

Working out is about more than just looking good on the beach; it’s about being there for your children as they grow up and being able to keep up with them!

5-Step Process For How To Start Working Out

Adopting the right approach from the start will make the difference between developing a habit that you want to stick to and struggling to remain motivated. This is the challenge every person faces and needs to find a solution to:

Step 1 – Understand Your Motivation

We’ve all been there; an impending wedding, beach holiday or even a health scare suddenly makes you realize you need to get into shape.

how to start working outThis is the motivation pushing you to discover how to start working out.

Motivation can be a powerful tool. It might give you a deadline to get in shape for, or push you to work out.

But, the reason for your motivation will eventually pass and you’ll need to make it a habit to keep it going!

“Motivation is what gets you started. Habit is what keeps you going” – Jim Rohn

This is why it's essential to focus on your motivation today and use it to start exercising….today!

Visualize your motivation and use it to ensure you exercise every day for thirty minutes. It doesn’t matter what the exercise is; you are simply building the habit.

Step 2 – Record Your Vitals

Before you can start working out you need to know where you are starting from. This is important, as it will allow you to track your progress and celebrate your success.
how to start working out
The first step is to weigh yourself, measure your waist, and if you can, have your body-fat percentage taken.

You'll also need to consider what your current level of activity is.

This is an essential part of learning how to start working out but one that is often overlooked.

You shouldn’t start running 5 miles if you don’t do any exercise at the moment.  You need to assess your current abilities and base your new training schedule on this information.

Step 3 – Set Your Goals

You have to know where you are heading with your workout plan to ensure it is successful.

how to start working outYour initial plan was to get you started; now you need to complement your knowledge regarding how to start working out by establishing an overall goal.

This could be to lose 10 lbs or to gain lean muscle. Once you know what you want to achieve you’ll be able to create smaller, achievable goals. Ideally, these should be on a weekly basis.

Your focus will be on achieving these goals; the overall aim will take care of itself if you keep hitting the smaller targets. In the process, you will continue to develop the workout habit and improve your physical wellbeing.

Step 4 – Create A Plan – One Step At A Time

Getting started involves acknowledging that you may not be at the level you want to be at your chosen activity, but that you are capable of getting there.
how to start working out
The key is choosing an activity you enjoy; this might be running, yoga or lifting weights.

By choosing something you enjoy you’re more likely to continue doing it.

You then need to develop your training plan. This is basically the activity you enjoy 3 or 4 times a week.

Schedule it into your diary and stick to your schedule.

For the first 3 or 4 weeks, you should be looking to complete the activity without pushing yourself too hard. You want to build the habit and get your body accustomed to exercise again.

This will help to ensure you continue exercising long term and you do not cause yourself an injury.

Consistency is the best approach, your progress may be slow but the culmination of all your exercises can be significant.

Remember completing any activity regularly is all that matters at this stage.

Step 5 – Take A Look At Your Diet

It doesn’t matter how hard you try, you simply can’t out exercise a bad diet.
how to start working out
Whether you are looking to lose weight or gain muscle it’s important to consider what food you are placing into your body.

A healthy diet involves consuming 40% carbohydrates, 35% protein, and 25% fat.

You can get an idea of what a good meal plan is by taking a look at the free 1-day meal plan from the Fit Father Project.

We can offer many other avenues of support and advice regarding the right diet, but the most important thing you should do is look at your preparation.

Once you understand what you should be eating, start preparing the meals in advance; this eliminates the excuse of being too tired to cook.

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...


Learning how to start working out is not difficult. You simply need to understand the basic concepts. These are:

  • Any exercise is good at the start; building a habit is what is important.
  • Less is more! You must start according to your ability to avoid injuries.
  • Record, check and monitor your vitals. Waist size can often be a better indicator of success than the scales.
  • Create a plan and an overall goal; it will help to inspire you.
  • Your diet can make a huge difference to your success in achieving results. Focus on this before you start working out.

In addition, you should make yourself accountable. You can do this by logging your progress but it is generally more effective to seek the support of others.

We at the Fit Father Project are ready to help. Sign up for the FF30X program and meet others who will help to guide you.

As well as supporting you, they will provide you with a reason to improve and stick to your workout.

After all, no one wants to be the one who hasn’t made any progress! Join the FF30X program today as you learn how to start working out successfully. You can share your results and inspire others to follow you!

Your new friend and health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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