How to exercise at home for beginners
You don’t need a gym to exercise. Here’s how to work out at home.
ProblemSolved, USA TODAY
Whether you’re focused on building muscle, improving your balance or working on your ability to complete longer, sustained workouts, one thing’s for sure: you’ll need to take small, actionable steps to reach your fitness goals.
Remember, you don’t need to drastically overhaul your life on January 1. In fact, before making any major changes to your dietary pattern and exercise routine, it’s best to have a conversation with your doctor first, especially if you live with any chronic conditions. In the long run, you’ll most benefit from taking small, actionable steps to help achieve your fitness and nutrition goals, the experts say.
We asked fitness experts to break down their top tips to help you kick off 2026 stronger than ever.
How to fit exercise into a busy schedule
If you’re hitting the reset button on your fitness routine, start small and choose an exercise you enjoy, says Dr. Kimberly Burbank, a primary care sports medicine fellow and team physician at UCLA Athletics. You don’t necessarily need to do the movements traditionally associated with exercise to get a good workout in, either. “I really encourage people to choose (a movement) they actually enjoy doing, because they will probably stick with it more,” she says.
To help set attainable fitness goals, one route is to use the SMART framework of goal setting, recommends Dr. Brandee L. Waite, a professor and vice chair of Wellness & Community Engagement Department of Physical Medicine & Rehabilitation at UC Davis School of Medicine, the medical director of the UC Davis Health Sports Medicine Clinic and the director of Lifestyle & Longevity Medicine Innovation.
The SMART acronym stands for goals that are specific, measurable, attainable, realistic and time bound, and what’s great about using this framework in an exercise context is that you’re able to approach fitness as you would any other appointment — if it’s scheduled on your calendar, there’s a greater likelihood you’ll honor it, Waite says.
We all know physical fitness is crucial. But how many days weekly should you work out?
When it comes to fitting exercise into a busy schedule, “I try to encourage consistency over perfection,” Burbank says. Often, her patients will express frustration that they’ve missed a week of exercise — and therefore their entire workout schedule has been thrown off. While it’s important to “be as consistent as you can, (understand) that you don’t have to be perfect to still make a meaningful difference,” she says.
If you’re someone who prefers to exercise in the morning, try to make it easy for yourself when you wake up. “It’s so easy when that alarm goes off to just ignore it and move on. But if you have laid out your clothes the night before, have your coffee prepped (and) have your bag packed, then there’s so many (fewer) variables and barriers,” Burbank says.
How often should you exercise?
There’s no perfect cadence as to how often you should exercise. “What works really well for one person, will not work at all for another person. So, it does need to be personalized and realistic,” says Waite. However, there is something to be said about shorter, more frequent workouts. There’s a lower risk of injury, and they’re faster to complete and generally easier to stay consistent with, Burbank says.
Ultimately, what’s most important is to meet a certain number of goal minutes every week, says Dr. Julia L. Iafrate, a sports medicine physician at NYU Langone Health and a team physician for the U.S. Ski Team. The Physical Activity Guidelines for Americans and the American College of Sports Medicine recommend adults participate in 150-to-300 minutes of moderate-intensity exercise a week. While this might sound intimidating, that breaks down to only 30 minutes of exercise a day over the course of five days, and could consist of a mix of pilates, yoga or brisk walking.
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If you prefer vigorous-intensity aerobic exercises (like HIIT or running), it’s recommended you complete at least 75 minutes a week, which evens out to a little more than 20 minutes of exercise a day over the course of three days. On top of these exercises, the organizations suggest adults should partake in muscle-strengthening workouts at least two days a week.
What are the most beginner-friendly exercises?
There are a few forms of exercise that should be a central focus of your workouts: cardio, muscle strengthening and balance work. Practicing each type of exercise can help improve your ability to do the others and also reduce your risk of injury, Iafrate says.
- Cardio. Incorporating aerobic exercises that get your heart rate up (such as running, swimming or cycling) is key to improving endurance, supports heart and lung health, and lowers your risk for a number of chronic diseases, Iafrate says.
- Muscle strengthening. Resistance training with weights stimulates two types of muscle contractions: eccentric loading and concentric loading. When you perform a bicep curl with a dumbbell in hand, that’s considered a concentric motion. As you lower the dumbbell and your arm straightens, that is an eccentric motion, Iafrate says. Both movements are important for strength building, tendon health and bone mineral density, she explains.
- Balance work. Functional movement training, including tai chi and yoga, is especially beneficial for maintaining flexibility, stabilizing your body and limiting the likelihood of falls down the line, Iafrate says.
- Weight-bearing exercise. “Walking, especially for beginners, is super underrated,” Burbank says. Getting your step count up to 7,000 steps a day offers immense benefits for health, including lowering your risk for cardiovascular diseases and type 2 diabetes, according to a 2025 study published in Lancet Public Health.
If you’re relatively new to exercise and don’t know what is helpful or harmful, Waite recommends having at least two-to-three sessions with a physical therapist to develop the right type of exercise program. For instance, if someone has a medical condition like hip arthritis, a professional can provide “modifications for a regular fitness training program that won’t further exacerbate the problem that is currently bothering them,” Waite says.
How can nutrition support fitness goals?
“Nutrition and exercise have such a symbiotic relationship,” Burbank says. Throughout your week, prioritize whole, fiber-rich foods, including fruits, vegetables and whole grains. Americans aren’t consuming nearly enough protein, which is essential to muscle building, muscle recovery and satiety, Burbank notes. Your minimum daily intake of protein should hover between 0.8 grams to 1.2 grams of protein per kilogram of body weight. To increase your protein intake, the Dietary Guidelines for Americans 2020-2025 recommends incorporating more lean meats, poultry, eggs, seafood, legumes, nuts, seeds and soy into your diet.
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Hydration is particularly important, especially prior to working out. “When you’re dehydrated, (it will) increase your likelihood for fatigue and poor peak performance,” Iafrate says. Ideally, we should be drinking between 2.5 to 3 liters of water a day, Burbank says.
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