Inside Out Wellbeing

What If You Don’t Feel Motivated?

This is something I hear all the time: “I know I should exercise, but I just can’t motivate myself.” And honestly, I don’t think you always need motivation. Sometimes you just need to make the first step really small. Don’t tell yourself you’re going to complete a one-hour workout. Tell yourself you’re going to put your trainers on and walk for ten minutes. If you want to carry on, great.

So, How Much Movement Do You Really Need?

There isn’t one perfect amount of movement that works for everyone. Your starting point matters. Your health matters. Your lifestyle matters. And what feels realistic for you matters. If you’re currently doing very little, you don’t need to suddenly decide you’re going to exercise for an hour every day. Start somewhere manageable. Ten minutes. A short walk. A few stretches. Taking the stairs.

So, what weights should I start with?

This is where I think beginners can get themselves into a bit of a pickle. You don’t need to know your “maximum weight”. And please don’t choose a weight because somebody next to you is lifting it. Your starting weight is your starting weight. Choose something that allows you to perform the exercise properly while still making the last few repetitions feel challenging.

How many repetitions should I do?

This is one of those questions where you’ll find lots of different answers online. For many beginner strength exercises, 8–12 repetitions is a useful starting range, and the NHS recommends this range as part of its strength-training guidance. But please don’t get hung up on the number. If you’re brand new to exercise and can only manage six good repetitions, start there.

How often should I lift weights?

You don’t need to lift weights every day. For general health, UK guidance recommends muscle-strengthening activities on at least two days each week, covering the major muscle groups. For someone just starting out, two full-body strength sessions each week can be a very sensible place to begin.