My #1 Tip for Building a Lasting Fitness Habit

Start slow, light, and short.

When you’re new to exercise, it’s easy to get caught up in the excitement. You see an intense workout online or hear about a challenge that sounds thrilling, and you feel inspired to dive in headfirst. While that initial burst of motivation is great, going too hard, too soon is one of the quickest ways to sabotage your progress.

If you haven’t worked out before (or it’s been a while), your first session is likely going to leave you sore—even if you take it easy. That’s completely normal. However, the key to making fitness a habit is to ease into it. You want to avoid being so sore that you dread your next session or feel discouraged from returning.

How to Start Smart

Here’s how I recommend structuring your workouts in the beginning:

    •    Keep it short: Aim for just 15-20 minutes to start.

    •    Focus on the basics: Try 2-3 sets of 8 reps for:

    ◦    An upper body push movement (e.g., push-ups or dumbbell bench press)

    ◦    An upper body pull movement (e.g., rows or lat pulldowns)

    ◦    A lower body squat (e.g., air squats or goblet squats)

    ◦    A core exercise (e.g., sit-ups or planks)

If you’re working out alone, stick to simple, manageable movements for a few weeks. Slowly add weight or increase reps only when you feel ready.

New to Validus Fitness? Start with Our On-Ramp Program

If you’re joining Validus Fitness, we make it easy to ease into working out with our 4-session On-Ramp program for all new members.

During On-Ramp, you’ll:

✅ Work one-on-one with a coach to learn proper form and technique.

✅ Go through light, manageable workouts that gradually introduce you to our style of training.

✅ Build confidence and familiarity with the movements before joining regular classes.

The On-Ramp process helps you start slow and safely, so you can build consistency without feeling overwhelmed or overly sore.

In a Class Setting? Talk to a Coach!

Once you transition into regular classes, talk to the coach—especially in your first few weeks. Start with easier progressions and lighter weights, and don’t hesitate to scale movements or reduce the number of reps. The coaches at Validus Fitness are there to help you modify workouts to fit your current fitness level, so you can progress safely and effectively.

Why Starting Slow Matters

By starting light and gradually building up, you’ll:

✅ Reduce the risk of injury and burnout.

✅ Recover faster so you can stay consistent.

✅ Make it easier to build a long-term habit by keeping workouts enjoyable.

Remember, fitness is a lifelong journey—it should enhance your quality of life, not leave you sore and struggling every day. Take it slow, build steadily, and enjoy the process. 💪