Seriously!?… Fine… Let’s Get Started
Do you know one of the things I hate most about starting to exercise? Looking online at my options. They assume you want to be there. If I wanted to exercise – I would already be doing it! I’m not ready and raring to go. I’m full of dread and trepidation and doubt. None of this peppy stuff is in any way encouraging.
My goal here is to talk about how to start exercising when it’s a completely foreign concept. Believe me, it is possible to do. I’ve been there. I’m still doing it. It’s not comfortable at first. But I’m here to say in all honesty – it does get better and easier. You just have to last out the awkwardness and discomfort, the self-consciousness, and yes, the soreness. But it does get better.
Where to Even Begin?
First, if you go look at any online article about exercise, brace yourself for its tone. Better yet, skip it. Go look up a specific exercise—like stretch bands on Google and read its generic definition and its frequently asked questions. Consider looking at some YouTube videos. Skip sponsored links. Unless they’re directed at seniors. I know that’s a little discouraging if you are still under the age of 65—but let’s be honest—what’s your physical ability right now?
My best advice is read a clinic-sponsored article about the exercise you’re interested in. Cleveland Clinic Health Essentials has a good beginner-friendly overview of resistance band exercises and how they help with strength training. Which is exactly in the GLP-1 ballpark for exercise to retain and strengthen muscles.
If you’re new to GLP-1 meds altogether, you might want to start with my Beginner’s Guide first.
Well… Let’s Deal With It
As for the rest. Let’s talk discomfort. If you’re self-conscious about going to the gym, start by doing something at home to build confidence in your ability to do something athletic. Free weights are a good option. It’s not that at hard all. (No, really.)
- Buy some 2-pound weights from Amazon—so you don’t even have to leave the house.
- Look up home routines for free weights and get to work.
- Be ready to wade through examples of exercises you can’t do and be prepared to modify them based on your current physical ability.
It’s doable. But you have to start—that’s the key.
True Insanity
Or, you can be like me, grit your teeth and dive into the deep end. Buy a punch pass to a gym and commit yourself to going the 10 or 20 times the pass will give you access.
And then go.
I did it. I bought some exercise clothes that I could sort of believe looked acceptable and went in.
My first visit, I walked the track. It was elevated, so I got a view of the entire gym, which gave me an idea of what sort of machines and exercise options I had. It also let me see what kind of people actually used the gym.
My suggestion is to go to a local, community-run gym because it’s full of regular, normal people. You’ll usually find a mix of middle-aged people, seniors, and regular people just trying to stay healthy. My advice is don’t join a high-end gym catering to gym bros and women who want to maintain their beautiful Pilates-sculpted bodies. That’s the gateway to discouragement and brutal self-consciousness.
What I found at the gym I joined was that no one paid any attention to me. They didn’t care that I was there. They were too busy doing their own thing. That realization was freeing. Of course, it took a couple of visits for me to see this.
Apparently, We’re Doing This
Where to begin when you go to a gym? Weight machines might sound like a crazy place to start. And believe me, I know they are intimidating, but honestly, they are a good option. You might have to navigate other people working out, but they will generally ignore you. Just suck it up, put on some blinders so you can believe no one is looking at you—just like you aren’t looking at them, and get on with it.
The nice thing about weight machines is that they aren’t difficult to do, and often there are illustrations on the side of the machine to show you how to place your body and what you need to do. Another thing about machines is that they usually are focused on one body part, so you are only working a small group of muscles.
That way you can get a feeling for how much weight a certain part of your body can lift. Of course, hopefully it goes without saying – but start light. 10 lbs., maybe 15, just be careful.
My second visit to the gym, I went way outside my comfort level—but chose an exercise that accommodated issues like knee, hip, and back pain. I went water-walking. If you don’t know what it is—a lot of gyms have something called a lazy river that is usually a track of water about 3 ½ feet deep, laid out in a circular route that you walk—with or against the current, depending on your strength and ambition.
Of course, unknowingly I picked one of their busiest days, but if you go during adult hours—and not open swim that allows kids—it’s not bad. People completely ignored me as I figured out things like balance and dealt with being in a pool for the first time in about 30 years.
The key here is that I kept going back.
I only managed about 15 laps the first couple of visits, but little by little as my confidence grew, I lengthened my time in the pool.
Another thing that happened? People smiled at me in recognition that I had returned. A few said good morning. It took a handful of visits, going around the same time every day, but I relaxed as I got used to the environment and the people, and I realized no one cared what I was doing or what I looked like in my swimsuit.
Another thing that happened because I kept going? People started to talk to me. Water walking became a place to be social. And eventually even make friends. I also got stronger. I had some pain at first as my muscles got used to me actually moving for the first time in years. But the water supported my body for the most part and walking is not that strenuous. Over time, I got stronger, which allowed me to increase my pace and walk for a longer time.
As you can see, exercise is possible when you’ve no experience and are starting at zero ability and knowledge. Granted, you’re going to have to deal with being uncomfortable for a while, but little by little you’ll find your comfort zone. You get over self-consciousness. It just takes time. So, go for a walk, buy some stretch bands, watch a video, and figure out what to do. And keep in mind—everything counts. Walking for ten minutes, doing a lap in the pool, lifting a pair of 2-pound weights at home—it all matters.
Just get started.
Exercise is only one part of healthy weight loss on GLP-1 medication. Nutrition and protein intake matter too, which is why I created a 7-Day GLP-1 Meal Plan focused on realistic, high-protein meals.
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