Nutrition and training routines are the most important keystone habits to improve your life in so many ways.

By creating a routine that revolves around both diet and fitness, you set in motion a cascade of positive effects. You’ll start feeling healthier, looking better, and gaining more confidence in all areas of your life.

A regular exercise routine also reduces stress levels, improves mental clarity, and boosts energy levels.

But starting an exercise program can be difficult – especially if you don’t know where to begin.

So if you have taken some time off from working out, you might be asking yourself “where do I start?”

To help you out, here is our simple slow progression plan to help you create and sustain a new workout routine.

Take it Slow

When you’re just starting out, it’s important to take things slowly. You don’t want to overdo it and end up hurting yourself. Start by walking for 10-20 minutes each morning.

It sounds counterintuitive to only walk every day to get back in shape, but hear me out. When you have been inactive for months, you have many muscles throughout your body that go unused. And when you become active again, those muscles get shocked and are not ready for any kind of exercise.

Walking is a great cardiovascular exercise. It reduces stress and loosens up all those dormant muscles.

Level Up Your Exercise

Once you have been walking for a month, gradually increase your workload. Layer in a couple of days of jogging to your routine. This will raise your stamina faster. Stick with this routine of walking 3 days and jogging 2 days out of the week.

Once you have done that for another month, switch to 2 days walking and 3 days jogging. Keep repeating this process as your fitness routine progresses.

Hit the Weights

Once you have your walking/jogging habit locked in, layer weightlifting into your regime.

Weightlifting is an important part of any fitness routine. But it’s not just about losing weight.

Lifting weights can also help to reduce your risk of developing chronic diseases, such as heart disease and diabetes. It can also help to improve your mood and increase your energy levels.

If you’re just starting out, I recommend lifting light weights for a higher number of reps. As you progress, you can gradually increase the weight you’re lifting.

Just make sure to always use the proper form to avoid injury.


If you’re feeling overwhelmed by the idea of starting a new workout routine, Goat Fitness can help. We provide simple, step-by-step plans that progress at a slow and sustainable pace.

So whether you’re just starting out or are looking to level up your current program, we have something for everyone.

Ready to get started? Give us a call today!