Getting into fitness can be an overwhelming commitment for anyone, especially when you’re experiencing symptoms or signs you’re out of shape. You may be wondering if you even have the willpower, time, or means to get fit. While most of us know that exercise comes with a ton of health benefits, some may still not understand why it should be a priority in our daily routines.

More often than not, exercise could be the first thing we sacrifice when life gets busy or on holiday. If you’ve already tried working out before and failed to stay on course, just remember that you’re getting back in shape with a better idea of what didn’t work for you. This time, you can overcome the fitness challenges you had, and perhaps with the help of a personal trainer.

Whether you’re new or getting back to fitness, here are tips on how to start exercising when you’re out of shape and where to find the motivation to keep at it. Expert personal trainers in Wilmslow break down the steps you need to take for a sustainable body transformation.

10 Tips to Get in Shape and Stay Motivated

1. Decide to Get Fit 

Make the conscious decision to get fit. We may have different reasons for wanting to embrace a healthy lifestyle change, but remember that all workout routines start with a single action. It can be as simple as adding daily walks to your schedule. Monitor your steps until you feel tired using a pedometer on your wearable fitness tracker or phone to keep yourself accountable.

You can act on your decision to get fit by starting to park farther from the office or shop entrance, compelling you to walk more. It’s about getting your body used to movement and reinforcing your commitment to exercise regularly.

2. Talk to Your Healthcare Provider

It’s always a good idea to get regular checkups with your healthcare provider, especially when you’re exhibiting signs you’re out of shape, such as shortness of breath or body aches. 

Consulting a medical professional will help you understand your health condition, giving you a better idea of what exercise is right for your body type and needs. Moreover, you’ll also know what kind of activities or habits negatively impact your health.

3. Set Your Fitness Goal

When setting your body transformation goals, remember to be SMART–make them specific, measurable, attainable, realistic, and timely based on your current fitness level. That way, you won’t be overwhelmed by everything you need to accomplish or disappointed when you fail to meet unreasonable expectations. 

A personal trainer can help you evaluate and raise your fitness level. Their expertise allows them to provide you with a personalised training programme that will serve as a roadmap to your fitness success.

4. Turn a Fun Activity Into a Workout

To help you look forward to exercise, think of physical activities you already enjoy, then figure out ways it could get your heart pumping or strengthen your muscles. If you find it soothing to stroll around the neighbourhood, you can turn walking into an effective workout by increasing your distances or speed, taking longer strides, or choosing uphill paths. 

If you prefer staying indoors, you can walk on the treadmill in a private gym and raise your incline. You can also do yoga or perform functional fitness training to boost your mobility. Dancing is another calorie-burning activity that allows you to shake off your worries while improving your endurance, flexibility, and coordination.

5. Take it Slowly but Surely

The best way to get back in shape is to slowly but surely integrate exercises into your daily routine and follow the principles of a progressive overload workout plan. Whether you’re slim and just looking for ways to sculpt your body and become stronger or going from fat to fit, remember that everyone starts as a beginner. 

Be patient with yourself and focus on progress–not perfection. If there’s one thing personal trainers will ensure you perfect, it is exercising with proper form. We’ll also monitor your progress, keep you accountable, and advise you when and how to make your workouts challenging, ensuring efficient training sessions.

6. Listen to Your Body

The simplest way to know if you’re practicing proper exercise form is to listen to your body. No part should feel extremely sore, and you shouldn’t always be out of breath. Note that a sharp pain for more than a week could indicate an injury or an underlying health condition. 

Always be mindful of your joints and how you land when jumping. If signs you’re out of shape include being overweight and obese, it may be best to start with low impact exercises. A personal trainer will be able to help you become more aware of your movements, challenging you in the right ways–not in painful ways. 

7. Stretch and Cool Down

Stretch and cool-down exercises will always be necessary, whether you’re a beginner or not. Stretching prepares your body for exercise. It lengthens and relaxes muscles, reducing the chance of tightness after exercise. It also improves flexibility and range of motion, enhancing performance and lessening the risk of muscle strains.

Cooling down is just as important—it helps bring your heart rate back to normal and boosts circulation, preventing dizziness and promoting muscle recovery. By gradually easing out of your workout, you help flush out lactic acid, so you feel refreshed rather than sore and fatigued. A good cool-down helps your body recover faster, making you stronger and more ready for whatever comes next.

8. Remember to Hydrate

Hydrating throughout your workout session allows you to maintain optimal performance, as water supports your body’s ability to function efficiently. When you’re well-hydrated, your muscles work better, you can exercise longer, and you’re less likely to experience fatigue, cramps, or dizziness. On the other hand, dehydration impairs coordination and slows down reaction times, making workouts feel harder and less effective.

Drinking water also helps regulate your body temperature and replenish fluids lost through sweat, preventing overheating. It aids in nutrient delivery to muscles and helps remove waste products. Simply put, hydrating during exercise ensures you stay strong and energised so that you can push through your workout safely and effectively.

9. Rest and Recover

Planning for rest and recovery is just as crucial as getting yourself to show up for a workout. It’s especially important for beginners and when you’re out of shape. Rest and recovery enable your body to adapt to the new physical demands, giving your muscles ample time to repair and grow.

Keep in mind that we build muscles at rest–not while training. A personal trainer can help you plan strategic rest periods, allowing you to maximise post-workout recovery. They can also tell you the ideal frequency of your workouts so you don’t overtrain, which can cause you to feel burnt out and make you prone to injury.

10. Prioritise Proper Nutrition

Proper nutrition is key when you’re out of shape and trying to embrace a healthier and fitter version of yourself. At Alchemy Personal Training in Wilmslow, we don’t believe in crash or rigid diet plans. Our expert coaches simply ensure you get all the necessary nutrients you need from your food to fuel your workout and muscle recovery for a sustainable and lasting body transformation.

Good nutrition also helps you build lean muscle, boost metabolism, and maintain energy levels throughout the day. Overall, the right diet enhances your performance, speeds up recovery, and helps you stay motivated and energized as you work toward your fitness goals.

Overcoming Common Fitness Challenges 

• Lack of Motivation

Everyone can feel demotivated to workout at any point in their fitness journey. It can be due to fatigue or not seeing immediate results. Whatever it is, always remember why you wanted to start getting in shape and to recognise small wins, even if that just means showing up to your workout when you didn’t feel like it. 

Personal trainers can help motivate you by tracking your progress and celebrating with you when you hit fitness milestones. They also help you find the right workout for your body and goal, minimising trial and error and allowing you to see desired results sooner.

• Busy Schedule

Life stops for no one. Wondering how to start exercising when you’re out of shape can already be tough to process, and all the more so when you have a super busy schedule. To ensure you have time to work out, schedule them in your week like any other appointment. Working out with a friend or family member can also help you become more accountable.

At Alchemy Personal Training, our coaches accommodate and work around your schedule, giving you no excuses for missing a training session. 

• Budget Limitations

When you’re new to fitness or getting back in shape, you can start with any physical activities you can do for free, like bodyweight exercises at home, walking, or running. As for your nutrition, consult your healthcare provider about what foods you should avoid and limit your intake of junk food.

Other ways you can overcome budget limitations to exercise are to take advantage of community centres with a pool or group fitness programmes. You can either become resourceful in finding ways to get fit, like using water bottles as an alternative to expensive dumbbells, or create excuses that contribute to your being out of shape.

How a Personal Trainer Can Help You Get in Shape

A personal trainer can help make your dream body a reality, and they’ll certainly be willing to assist you in your fitness journey to getting back in shape. At Alchemy Personal Training in Wilmslow, expert coaches will always take your current fitness level into consideration to ensure your safety. 

Your first personal training session involves an initial consultation so we can better understand your body’s physical condition and needs, desired results, schedule, and budget. We then provide you with personalised training programmes, including pricing and diet plans. We also recommend and guide you through the right exercise variety, allowing you to enjoy and remain motivated during workouts. Moreover, we ensure strategic rest periods to help you maximise post-workout recovery and minimise setbacks.