Beginning a new exercise routine — or returning after time away — can feel motivating and full of good intentions. However, doing too much too soon is one of the most common reasons people experience pain or injury when getting started. A thoughtful, gradual approach can help you build strength, fitness and confidence while reducing your risk of setbacks. Here, Osteopath Jesse shares his top tips to help you ease into exercise safely and sustainably.
Make a plan: Decide how often you’re going to exercise, how long each session will be, and what type of exercise you’re going to do.
Keep it simple: Especially with weight training, the simplest exercises are often the best. They’re easy to remember, quick to set up, and simple to progress by adding weight. Simple exercises done well and consistently are highly effective.
Start slow: Resistance training and cardio should be challenging but not impossible. Begin with lighter weights and increase gradually. The same applies to running—avoid increasing distance and intensity too quickly.
Seek advice when needed: Many gyms have staff who can help create programs for members. Osteopaths, physiotherapists, personal trainers, and exercise physiologists can also provide guidance with exercise programming.
Allow time for rest and recovery: Rest is essential—it's when the body adapts and gets stronger. Remember, it is possible to exercise too much.
Starting exercise should feel empowering, not overwhelming. By keeping your program simple, progressing gradually and allowing adequate time for recovery, you set yourself up for long-term success. Remember, consistency over intensity is key. If you’re unsure where to begin or want personalised guidance, Jesse and our team are here to support you in building a program tailored to your body, goals and lifestyle.
These tips are general and may not suit everyone. If you experience ongoing or severe pain, please consult an osteopath or healthcare professional for personalised advice and treatment.