By temeers / March 15, 2023
Updated 5/23/2026
Getting started with a fitness routine is a challenge. Jumping into a fad often leads to a short-lived attempt to integrate fitness into your life. I’ve compiled the following list of considerations to keep in mind when you’re ready to start a fitness program. I hope they help you get started well and find your way to a consistent, permanent level of engagement in fitness-related activities.
Fitness as a Lifestyle
To be successful, you must think of fitness as part of your lifestyle, not something you do for a short period to get in shape. It’s okay to start a routine because you want to look good for a wedding or beach vacation, but the greatest benefits will only be enjoyed over time. A minimum level of consistency, frequency, and volume is necessary to achieve meaningful results. According to the physical activity guidelines from the CDC and American Heart Association (see the American Heart Association’s Website), adults should engage in at least 150 minutes of physical activity a week. That’s a minimum; more time is better. Let’s consider a target of 225 minutes a week. That’s a little over 30 minutes a day, or around 56 minutes four times a week. That means 56 minutes of actual exercise, not including time to get dressed, pick a playlist on your phone, or drive to the gym. Added health benefits are realized with more minutes a week. The guidelines also suggest that adults should engage in muscle-strength training. Strength training should not be counted in the 225 minutes we considered above. The reason for this is that you won’t maintain your target heart rate during strength training, and cardio fitness is a core requirement. However, strength training is highly beneficial if done correctly and regularly. Ideally, you are engaged in cardio work with your heart rate in the target zone for most of your cardio workout. When starting out, it’s okay to focus on establishing the habit of doing cardio work and then consider adding strength training later, but doing both correctly is best. Once you have a consistent cardio routine, it will become increasingly important to add strength training. Balancing both is the most effective path to results, but it’s hard to do so without a plan.
Making a Habit of Fitness
It is widely accepted that it takes 21 days, or three weeks, to make or break a habit. Friends of mine often tell me they envy my commitment to fitness and have never gotten to the point where they feel it is a normal part of their lives. Many of them simply didn’t stay with it for more than a week or so. Some people think they will see results quickly and therefore remain motivated only for a short period, pushing too hard. The result: failure and abandonment. Part of your fitness success will be knowing what to do and following a plan. However, an equally important part will be staying with it for more than a few weeks. By “staying with it,” I mean doing the work every day or a few days without cutting back or giving up because you’re busy, a little sore, or bored. Use the 21-day concept to get started, but also recognize that you’re making a permanent lifestyle change and that it will get easier over time, and, more importantly, it will reward you with results only if you stay with it.
Strength vs. Endurance
Many of my friends already engage in regular fitness activities. Some prefer cardio activities such as walking, running, biking, pickleball, or swimming. Others, at least a few, prefer strength training. A few others engage in small-group training or HIIT (High-Intensity Interval Training) programs. If you have a routine that works, great, keep it up. Regular cardio fitness is key to maintaining your health. However, many feel their results are lacking when they engage only in cardio-related activities. They are generally healthy but lack a few important attributes that cardio alone can’t address well. As we age, we become disenchanted with our bodies because we gain weight, lose muscle mass, and don’t feel we appear as healthy or attractive as we once did. We want to improve both our body image and overall fitness. Maintaining health, while adequate, fails to motivate or satisfy many. Strength training (a.k.a. weightlifting or progressive resistance training) has become well established as a primary benefit as we age, often helping people regain a more positive body image and sense of well-being. It has three basic and critically important effects:
- Physical Mobility and Endurance: Strength training is recognized as critical for everyone as they age. It not only maintains mobility, but it also develops greater muscle endurance. It enhances cardio activities such as running, walking, and swimming while improving overall quality of life. It is important to understand that while cardio activities may enhance certain mobility and endurance abilities, others are often neglected. For example, a runner or walker may have strong legs, good hip mobility, and endurance, but may lack upper-body strength and flexibility, resulting in shoulder problems, weak arms, and an unbalanced body composition. Strength training quickly addresses such difficulties and offers a more balanced fitness status. By continuing cardio activities and adding strength training, a whole-body benefit can be realized.
- Metabolism and Hormonal Health: We all know that as we age, our metabolism slows down. We can’t eat as we did in the past without gaining weight, and we feel less energetic. The truth, however, according to recent research, isn’t that we can’t maintain a higher metabolism as we age, but that our hormonal balance shifts, leading to metabolic decline and other issues. Exercise, in general, has a dramatic effect on improving hormonal and metabolic balance. Strength training has been proven to be one of the most effective forms of exercise for achieving such results. Not only does strength training improve hormone production and balance, but it also raises metabolism. Unlike cardio exercise, which raises metabolism during activity, strength training elevates metabolism during and after activity for 48 hours or longer. As your muscles recover from resistance training, you burn calories throughout the recovery period. Yes, there’s a profound benefit in that muscle soreness the day after a good workout.
- Body Image and Psychology: Perhaps the most important consideration is one of motivation. Everyone wants to look good and feel good about their body. We are social creatures, and our social interactions play a meaningful role in our overall health. While cardio exercise helps with general health maintenance and weight control, it does little to shape our bodies. Our psychology is geared to recognize body shape as an indicator of fitness and health. When we see someone with an appealing body shape, we say “she’s in good shape.” We actually see shape -body shape- and health as the same thing -even though they sometimes are not. Strength training is unique in its impact on body shape. I’m not suggesting everyone become a bodybuilder, but improving one’s body shape and symmetry can boost self-esteem and motivation.
Think Weekly, Not Daily
There’s a reason the guidelines are published as weekly targets. Recent studies show that all exercise, no matter how long or short, is effective at improving overall health. Of course, there are some obvious considerations regarding exercise duration. Working out for one minute a day won’t yield a noticeable result. There will be days when you don’t do as much as you planned. It’s okay to make up for those days on other days. If your goals are weekly, you’ll be less likely to get discouraged on an off day. This approach works well with a diet, too. Understanding that getting in shape is a process, not an event, is key to being successful.
Heart Rate is Important
Maintaining a target heart rate is Important. Heart health, weight loss, and general fitness are best served by cardio activities that maintain a consistent heart rate over time. We call that your “target heart rate.” It doesn’t matter in which aerobic activities, such as walking, running, biking, swimming, or elliptical training, you engage. What matters is that you keep your heart rate in your target zone for a while during exercise. While all activities that elevate your heart rate will help, to get the best results, you should focus on activities that allow you to maintain your target heart rate for a reasonable period, such as twenty to forty minutes. Target heart rates are calculated as 85% of maximum heart rate. According to John Hopkins Medicine, your maximum heart rate is determined by subtracting your age from 220. The following table will help you know your target rate. Keep in mind that these are guidelines; think of this as a range, not an exact number. Also, you should review this and any fitness plan with your physician before engaging in it, especially if you have any health concerns.
| Age | Max Heart Rate | Target Heart Rate |
| 20 | 200 | 170 |
| 30 | 190 | 161 |
| 40 | 180 | 153 |
| 50 | 170 | 144 |
| 60 | 160 | 136 |
| 70 | 150 | 127 |
| 80 | 140 | 119 |
| 90 | 130 | 110 |
It doesn’t matter how far, fast, or hard you exercise as long as you keep close to your target heart rate for a reasonable period. If you have a medical condition, your doctor may not want your heart rate to reach the target. Conversely, if you are in good shape, a higher heat rate than your target may be okay. I’m sixty (when I wrote this), so my target heart rate should be 136. I regularly work out for 60 to 90 minutes at a heart rate between 140 and 165. My doctor is okay with that because of my condition and long exercise history. Keep in mind that getting to a higher heart rate is not a goal. Staying within the target range for a reasonable period is what matters. If you become competitive, higher rates may make sense, assuming your doctor agrees.
Consider getting a fitness tracker if you don’t have one. The latest fitness trackers and smartwatches sync with your phone and, if used correctly, will track and average your heart rate during and across workouts. This makes it easy to ensure your heart rate is in the Goldilocks zone, not too high or too low on average.
It’s okay if you can’t get to your 150+ minutes a week right away. Or if you struggle to get your heart rate into your target zone. What’s more, if your heart rate is above your target early in your fitness journey, slow down, reduce the effort a little, and take it easy. Most folks are at least a little competitive, which leads them to jump in and prove themselves. This is a bad idea. Be patient. Start slowly and work up to your goals. When people overdo exercise at the start, they usually get sore, unhappy, discouraged, or injured. Remember you’re in this for the long run. However, don’t let starting slow and easy remain your standard approach. Have a plan to reach your target heart rate and duration, and even if it takes longer than expected, stick with it. You’ll get there, and you’ll be proud of yourself when you do. You’ll also start to see results, which will motivate you.
Ease Into It
Finally, while cardio is key and should form the foundation of your training, strength training offers the balance and motivation that may make all the difference. Some folks have complained that they can’t do strength training because they don’t have time to do both. The truth is, they likely have plenty of time. If you can work out for an hour, you can likely find the time to work out for 90 minutes. Strength training can be done in 30 minutes in most cases. Including it offers you a balanced approach and the opportunity to become stronger and to shape your body. Don’t ignore it.