5 Things You Must Do Before Starting a New Workout Program

There’s nothing quite like that burst of inspiration you get just before beginning a new workout program. Your energy is through the roof, so you run out and buy the fitness tracker you’ve always wanted; before you know it you’re in the gym ready to rock!

This inspired energy is a wonderful asset. But it can also be dangerous without adequate preparation. Before you start any exercise program, ask yourself these questions to ensure you’re in the right mindset and base level of physical shape.

What are my expectations for this workout?

It is always a great idea to start by setting goals and expectations. What are your expected outcomes? Is it your goal to lose weight? To gain muscle mass? To strengthen your lungs and heart through cardio? How quickly do you expect to see physical change? Do you think this expectation is realistic?

Asking yourself questions like these will help ensure that your training is both balanced and productive.

Remember: the time you invest in the gym is relatively meaningless, it’s the quality of the work that really matters. Generally, most people should not aim to lose more than 2 pounds per week in order to maintain lean muscle. That said, the further your body is from your healthy goal, the faster you’ll make progress toward it.


Do I have any pre-existing physical conditions I should be aware of?

If you’re planning to participate in vigorous workout activities (i.e. physical intensity that raises your heart and breathing rates for 20 minutes at minimum) it’s important that you receive a medical exam or consider your physical health on your own.

Ask yourself these questions:

  • Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?
  • Do you ever feel pain or discomfort in your chest when you do physical activity?
  • Do you ever become dizzy and lose your balance, or lose consciousness?
  • Have you fallen more than twice in the past year? (No matter the reason.)
  • Do you have a bone or joint problem that could worsen as a result of physical activity?
  • Do you take blood pressure or heart medication?
  • Have you experienced unexplained weight loss in the past six months?

If you answered ‘no’ to all of these questions, you’re probably in a great place to participate in a vigorous workout program. If you answered ‘yes,’ now is a great time to schedule that medical exam—just to be safe.

healthy diet

Is my diet in good shape?

Diet and exercise go hand in hand. Adopting one without the other will prevent you from reaching your physical fitness goals and cause a lifestyle imbalance. Some studies show that healthy eating accounts for somewhere between 70 to 80 percent of improvement, with exercise handling the rest.

Now is a great time to examine your diet with a critical eye and commit to eating better. Are you getting enough high quality protein? Are you eating your veggies? Proper nutrition will help you obtain the body you desire, improve your self confidence and boost your performance in the gym. What’s not to love?


Do I know proper techniques for the types of exercises I’ll be doing?

Sometimes doing an exercise poorly can be worse than not doing it at all. Educate yourself about proper workout techniques before you begin (or hire a personal trainer to guide you along the way) to prevent injury and ensure you get the most out of your time in the gym.

Remember: the journey toward achieving higher levels of physical fitness is a marathon, not a sprint. You’ve got this!

The posts on this blog are not intended to suggest diagnosis, treatment, cure or prevention of any disease, nor to substitute for medical treatment. The use of the suggestions and recommendations in this blog post is a choice made by the reader.


Laim P
Laim P3 months ago

Living it up; living advertisement statesman n a lot more.
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John W
John W4 months ago

Good to know :-)

Mike R
Mike R4 months ago


Mike R
Mike R4 months ago


Danuta W
Danuta W4 months ago

Thank you for sharing

Sue H
Sue H4 months ago

Thanks for sharing.

Stephanie s
Stephanie s4 months ago

Thank you

Kathryn I
Kathryn I4 months ago

By far, my diet is the problem! Thanks for posting!

Angela K
Angela K4 months ago


Carol W
Carol W4 months ago

thank you