10 Tips to Start a New Fitness Routine

When it comes to fitness, everyone starts somewhere … and does so more often than you might think.

The average American has tried five different workout routines in the past two years. But if you’re looking to restart your health and fitness commitment after a hiatus, it can feel overwhelming to start anew. 

First, give yourself credit for deciding to embrace a healthier lifestyle! Only 6.8 percent of the US population engaged in four healthy lifestyle factors that include not smoking, adequate fruit and vegetable intake, adequate physical activity, and normal body weight.

To strive to be part of that small percentage is already a victory. The following are 10 tips to start a new fitness routine so that you can make a sustainable part of your lifestyle. (Just remember to check in with a doctor before starting any new fitness routine.)

You are unique

The most important thing to remember is that your exercise routine is about you and your individual goals, preferences, and interests. It’s not about anyone else.

Regardless of what you might see on social media or elsewhere online, everyone was a beginner at some point. The yogi that pulled off an impressive handstand. The runner that set a personal record in a marathon race. The weight lifter that knocked out 10 full pull-ups with apparent ease. You name it. They all started somewhere, too, and you’re now seeing the result of their consistency and practice.

By finding the fitness program that excites you in some way (even if only a little), you’re more likely to stick with it long enough to progress and have your own wins to celebrate. The good news is that there are so many fitness programs to choose from, so don’t skimp on your research. Make sure you know what’s available locally and online so that you can find the best fit for you.

Identify your ‘why’

Beyond finding a program that you’re excited about, a huge part of staying motivated, consistent, and positive about starting to work out is your “why.”

Again, this is unique to you.

So, why are you starting to work out? Do you want to feel more confident in your skin? Chase and play with your grandkids? Have more energy at work? 

There’s a wide range of possible reasons for your new fitness routine, but if you don’t pause to acknowledge your biggest reason(s), then it’s harder to tap into that when your motivation runs out.

Once you know your “why,” write it down somewhere you’ll see it regularly.

Set (small) goals to start

There’s nothing wrong with setting big goals. But when you’re starting to work out, it’s important to set and strive to achieve small goals.

This could be as simple as an attendance goal, such as three workouts per week or drinking twice as much water as soda (until you can eliminate soda entirely). (Of course, if you do set a minimum attendance goal, just make sure that you’re still striving to move a little each day by parking farther away in the parking lot, using the stairs and etc.)

These goals can definitely be related to your “why,” but the most important aspect here is that these goals are doable and help keep you on track. And every achieved goal should be celebrated in some way, such as a relaxing bath or spur-of-the-moment pedicure. Whatever you enjoy!

Once you get into a rhythm and have some new habits set, you can easily up the ante with new, bigger goals. And don’t forget to track your progress along the way.

Find an accountability partner

You don’t have to take on this new fitness routine by yourself. Finding an accountability partner who can do the workouts with you or shares your motivation for eating healthier (or both) can make all the difference when you’re starting out.

Those who commit to their fitness goals with another person are about 65 percent more likely to achieve them, but that jumps to 95 percent if they commit to regular accountability meetings to check in on their progress.

To have that and be that for someone else is powerful. 

If you don’t have a friend or relative who would make a good accountability partner, consider connecting with someone at your workouts. This can feel difficult at first, but such as at Kaia FIT, the atmosphere should be open and friendly to make it as easy as possible to find an accountability partner.

Try different types of workouts first

You never know until you know. And that goes for workouts, too. It’s all about trial and error, even though it can feel daunting. Just know that something will resonate with you and excite you to do more, whether it’s an in-person or online class. Stay patient and open-minded.

Even when you find something you love, keep exploring. Your mind and body will benefit from muscle confusion and different focuses. For example, you might find that you love TRX suspension training, but you should still give Yoga a try since it’d add relaxation and stretching to your routine.

Invest in workout gear

Regardless of what type of fitness routine you’re about to start, you want to be well-prepared. Important gear that you should have includes a pair of comfortable athletic shoes, supportive sports bras, and moisture-wicking, athletic tops and bottoms. 

Not only do these items serve a practical need, but they can help you “feel the part” as you’re getting started. 

If you’re trying something that may require additional gear (such as running, rock climbing, at-home workouts, so on), start with the most needed items and then add more along the way so that you can make sure not to go overboard and only purchase what you really need (and what you’d actually use).

Work out a time that works for you

While there’s debate on what the best time of day to work out is, one fact is true: The best time for you to work out is whatever time fits your lifestyle, preferences, and energy level.

Usually, the best way to figure this out is to try different times as you’re getting started. See when you feel best and are most likely to do it. Maybe you are a morning workout person, or maybe heading to your gym after work suits you better.

Just don’t let yourself in an all-or-nothing mentality. If you’re a morning workout person but have to go to work early for the next couple of weeks, open yourself up to the possibility of temporary evening workouts to keep your momentum going.

Learn the basics

Once you do find a type of workout that fits you, don’t dive all in immediately. It’s important to learn and understand the basics first.

This could involve taking beginner lessons first that walk you through the foundational work and/or where instructors give more detailed instruction so that you’re less likely to get lost or frustrated.

You want your workouts challenging but not so difficult that you’re feeling defeated. So, if a beginner lesson isn’t available, don’t be shy and make sure that you let the instructor know that you are new (and voice any concerns you might have). Remember, you are just starting out, and the instructor’s job is to support you. The more they know, the more effective they can be for you specifically.

Avoid too much too soon

It’s very common for beginners to do too much too soon. Whether that’s the quantity or frequency of your workouts, the amount of weight you’re lifting, or something else.

This can happen out of an eagerness to hit your goals. Just know that you should and can take breathers as you need. Be kind to yourself and give yourself grace along the way.

Doing too much too soon can work against your goals by burning you out or even injuring yourself. This new routine is about making sustainable lifestyle changes for the rest of your life. You have time.

Preparation matters

The more you can prepare, the easier these changes to your lifestyle can be. 

That could involve setting out your workout clothes the night before will make waking up to an alarm and getting in a workout early in the morning that much easier. It can also be about booking your workout classes for the week the weekend before and adding them to your calendar. Nutrition, planning, and meal prepping are critical to successful healthy eating.

Take some time to identify where your hurdles might be with this new routine. How can you plan and prepare ahead of time to make those hurdles as small as possible?

In conclusion

When starting a new fitness routine, keep everything as simple as possible. You’re making changes that should last a lifetime. Remember that it’s not about perfection, only about progress. Any setbacks are just that: temporary setbacks. As long as you’re trying, you’re never failing.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free