How to Start Working Out When You Feel Out of Shape

07/04/2025

Let's be honest, starting a workout routine when you feel out of shape can be intimidating. You might feel overwhelmed, self-conscious, or unsure where to begin. But here's the truth: you don't need to be fit to start. You just need to start.

At Vital, we've helped hundreds of people who felt exactly the same way—nervous, uncertain, and wondering if they were "too far gone." You're not. You're right on time.

Here's how to take the first steps with confidence:

1. Start Small and Keep It Simple

You don't need a perfect program, a meal plan, or fancy gear. What you need is consistency over intensity.

Try:

A 20-minute walk three times a week
A beginner bodyweight routine at home
Showing up to one coached class

Start where you are, not where you think you should be. You're not trying to win a race—you're trying to build a habit.

2. Don't Do It Alone

One of the biggest mistakes people make is trying to figure it all out on their own.

At Vital, we start every member with On Ramp, five personal training sessions and one nutrition and habits consult. This gives you a safe, structured, and personalized start.

When you have guidance, support, and a coach who meets you where you are, everything feels less overwhelming.

3. Focus on Showing Up, Not Crushing It

You don't need to leave the gym dripping in sweat and gasping for air. You just need to show up, move your body, and finish.

The goal at first is building momentum, not maximizing performance.

If you're showing up 2–3 times a week and getting in small wins, you're doing it right.

4. Celebrate Small Wins

You walked instead of skipped it.
You did your first push-up off the wall.
You ate one more meal with protein and veggies.

These are all victories. Celebrate them. They're the building blocks of progress.

5. Choose an Environment That Supports You

Being in a gym where you feel safe, seen, and supported makes all the difference.

At Vital, we believe in personal coaching, welcoming community, and progress at your pace. You're not judged. You're encouraged.

Final Thoughts

Feeling out of shape isn't a reason to avoid the gym. It's a reason to walk in the door.

Your starting point doesn't define you. What matters is the direction you're heading, and we're here to help guide the way.

Ready to start? Book a No Sweat Intro and take the first step toward a stronger, healthier you.

https://www.vitalfunctionalfitness.com/no-sweat-intro/