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A simple way to begin training

Most people stall because the plan is too big or too vague. This order keeps the first steps small. If you have a medical condition, an injury or have been inactive for a long time, talk to a doctor first.

1. Set a realistic weekly target

Use the weekly activity planner to compare your week with the CDC adult guideline, then read how much cardio you need each week. If you are returning after time off, start with restarting after a long break.

2. Pick a starting plan

Choose where you will train. The beginner strength plan and the gym starter guide cover the gym, and home workouts without equipment covers home. Check the home setup checklist before you begin.

3. Keep it going safely

Run through the warm-up and cool-down checklist, read what stretching can and cannot do, and use the progressive overload planner to map small, self-chosen increases.

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