You do not need much preparation or pre-planning in order to begin your fitness journey. If you have been procrastinating and delaying working out by telling yourself that you need to prepare first, all you need to do is break the mental barrier by beginning today—right now! This instant action will reduce mental resistance.
“Every time you perform your desired action instantly without overthinking, you increase the probability of repeating that action.”
The easiest way to start working out is to begin with some bodyweight exercises that can be done right away; all you need is your body and gravity. Home workouts have become quite popular recently due to their convenience and effectiveness. It’s possible to build muscle or lose fat without the requirement of fancy equipment or a sophisticated training plan. Every exercise can be replicated with an easier progression, making it doable for anyone, at any fitness level—whether a beginner or someone who has been training for a few years.
This is why calisthenics has become quite popular nowadays—because of its convenience and immense strength-building capacity. It stands on fundamental movements like pushups, pull-ups, and squats and progresses to advanced movements like:
Full Planche
Front Lever
Handstand
Single-Leg Squats
Reps: The number of times you perform a movement in a row, without rest.
Example: If you do 5 pushups in a row, that is 5 reps.
Sets: A group of reps.
Example: If you perform 5 pushups, rest, and perform 5 pushups again, that is 2 sets of 5 reps.
Elevate the position of your hands on a high surface, keeping your feet on the floor.
Straighten your body by squeezing your core and legs.
Hands shoulder-width apart or slightly wider.
Lower yourself until you are almost touching the platform, then push back up.
Keep your elbows at around 45°.
There you have a perfect incline pushup.
Place your hands on the ground in a pushup position.
Place your knees on the ground as well.
This shifts most of your bodyweight to your knees, making it easier to complete a pushup rep.
Squeeze your scapulae toward each other and downward.
This will lift your body slightly.
Builds your back muscles.
Goal: Perform 10–15 reps before progressing.
Get under a low bar and place your feet 2–3 steps in front.
Hold the bar as in a pull-up.
Pull the bar to your chest.
To make it harder, move your feet further in front.
Goal: Perform 10–15 reps before progressing.
Hold a regular bar and jump to get your chin above it.
Control the descent as slowly as possible.
Over time, you will be able to perform a full pull-up.
Stand with feet shoulder-width apart.
Point toes slightly outward to a natural angle.
Keep torso upright.
Lower until thighs are parallel (or slightly lower).
Push the ground up.
Keep your whole foot in contact with the floor.
Once you can do 20–30 squats, try weighted squats.
Dumbbells: Hold them in your hands and rest them on your shoulders.
or,
Barbell: Rest the barbell on your trapezius by squeezing the muscles inward and upward.
Search for gyms near you on Google Maps.
Check photos and shortlist 2–3 options you like.
Check monthly packages.
Visit and get the membership as soon as possible — this removes your biggest mental barrier.
First workout: Do a full-body session using one machine per muscle to get familiar with the gym.
Aim for 3–5 workouts per week in the beginning.
Once you hit 5–6 workouts, get access to the detailed guide on weightlifting: (LINK)
Wear whatever shoes, jersey, or shorts you have.
Go for a 30-minute run in the evening:
On a treadmill, in a nearby park, or on a safe road.
Evening is easier if you’re not an early riser.
After completing your first mile, get access to a detailed guide on running longer distances efficiently: (LINK)
“You don’t need to wait for the perfect plan. The perfect moment is now. Begin!“