Getting back into exercise can feel hard. Maybe you stopped working out for a few weeks or months. Life got busy. You lost your motivation. This happens to a lot of women. The good news is that you can start again. You just need the right plan.
When you stop exercising, your body gets used to not moving much. Your muscles get weaker. You might feel tired more often. But your body wants to be active again. It just needs time to remember how good exercise feels.
Today, we will share 8 simple tricks to help you get back into a regular exercise routine. These tips work for busy women who want to feel strong and healthy again. You do not need to go to a gym or spend a lot of money. You can start right where you are.
1. Start Very Small
The biggest mistake women make is trying to do too much too fast. You might think you need to work out for an hour every day. This is not true. When you are getting back into exercise, small steps work better than big ones.
Start with just 10 minutes a day. This might feel too easy, but it is perfect. Your body needs time to get used to moving again. Your mind needs to build the habit first. After one week of 10 minutes, you can add 5 more minutes.
Pick one simple exercise to begin with. This could be walking around your house or doing some stretching. The goal is to move your body every day. Once you do this for two weeks, it will start to feel normal. Then you can make your workouts longer and harder.
2. Pick a Time That Works for You
Many women try to exercise at times that do not fit their life. They think they should work out in the morning because someone told them to. But if you are not a morning person, this will not work. You need to pick a time when you actually want to move.
Think about when you have the most energy during the day. Some women feel best in the morning before the kids wake up. Others feel stronger after work in the evening. There is no right or wrong time. The best time is the time you will actually do it.
Write down your exercise time in your calendar. Treat it like a meeting with a friend. Do not let other things take over this time. If you pick a time that works for your life, you are more likely to stick with it. Your exercise time should feel good, not stressful.
3. Prepare Your Workout Clothes the Night Before
Getting dressed for exercise can be the hardest part. When your workout clothes are buried in your closet, it is easy to make excuses. When they are ready and waiting for you, it is much easier to start.
The night before you plan to exercise, lay out all your workout clothes. Put them where you can see them. This includes your sports bra, shirt, pants, socks, and shoes. If you exercise at home, you can even sleep in your workout clothes.
Having your clothes ready removes one barrier to exercise. You do not have to think about what to wear or spend time looking for your sports bra. You can just put on your clothes and start moving. This simple trick helps many women get back into their routine faster.
4. Find an Exercise You Actually Enjoy
A lot of women think exercise has to be painful or boring to work. This is not true. If you hate running, do not force yourself to run. If you do not like lifting weights, try something else. The best exercise is the one you will actually do.
Think about activities that made you happy as a child. Did you like to dance? Did you enjoy riding your bike? Did you love to swim? These activities are still exercise, even if they feel like play. Fun exercise is easier to stick with than exercise that feels like punishment.
Try different types of movement until you find what you like. This might be yoga videos, dancing in your living room, or walking with a friend. When exercise feels good, you will want to do it more often. Your body will get stronger, and you will feel happier.
5. Use the Two-Minute Rule
Sometimes the hardest part of exercise is just starting. Your mind might think of many reasons not to work out. You are too tired. You do not have enough time. The weather is bad. The two-minute rule can help you beat these excuses.
Tell yourself you only have to exercise for two minutes. This sounds so easy that your mind cannot make excuses. Anyone can do something for two minutes. Put on your workout clothes and start moving for just two minutes.
Most of the time, once you start, you will keep going. The hardest part is taking the first step. After two minutes, you might find you want to do five more minutes. Or maybe ten. But even if you only do two minutes, that is still success. You are building the habit of daily movement.
6. Track Your Progress in a Simple Way
Seeing your progress helps you stay motivated. But you do not need a fancy app or expensive tracker. A simple calendar or notebook works just fine. The goal is to see how consistent you are being.
Every day you exercise, put a big X on your calendar. Do this even if you only worked out for a few minutes. After a week, you will see a row of X marks. This feels good and motivates you to keep going. You do not want to break the chain.
You can also write down how you feel after each workout. Most women feel proud, energized, or happy after exercise. Reading these notes on days when you do not want to work out can help motivate you to start moving.
7. Get Support from Other Women
Exercise is easier when you do not do it alone. Find other women who want to get back into shape, too. This could be your sister, a friend, or even women you meet online. Having support makes a big difference in staying consistent.
You can text each other after workouts. You can share what exercises you did that day. You can encourage each other on days when motivation is low. Knowing that someone else is counting on you helps you show up even when you do not feel like it.
If you do not have friends who want to exercise, look for online groups. There are many communities of women who support each other in getting healthy. You can also ask one family member to check in with you about your workouts. Support from others makes everything easier.
8. Focus on How Exercise Makes You Feel
When you are getting back into exercise, do not focus on losing weight or changing how you look. These changes take time, and focusing on them can make you feel discouraged. Instead, pay attention to how exercise makes you feel right now.
After just one workout, you might feel more energetic. After a week, you might sleep better. After two weeks, you might feel stronger going up stairs. These benefits happen fast, and they help keep you motivated to continue.
Write down three things you notice about how your body feels after each workout. Maybe your mood is better. Maybe your back does not hurt as much. Maybe you feel prouder of yourself. These positive feelings are your reward for taking care of your body.
Conclusion
Getting back into exercise does not have to be hard or scary. The 8 tricks above can help you build a routine that fits your life. Remember, the goal is not to be perfect. The goal is to move your body regularly and feel good about yourself.
Start with small steps and be patient with yourself. Your body will remember how to be strong again. It just needs time and consistency. Every woman can build a regular exercise routine. You just need to find what works for you.
The most important thing is to start. Pick one trick from this list and try it today. Tomorrow, try another one. In a few weeks, you will have a exercise routine that feels natural. Your body will be stronger, and you will feel proud of what you have accomplished.
So put on some comfortable clothes, pick a simple exercise, and move your body for just a few minutes today. Your future self will thank you for starting again.
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