When you start doing any new form of training, consistency is the key to improvement.
A 2019 systematic review and literature analysis by the University of New South Wales and published in Sports Medicine found that women who did two to four workouts per week saw an average 3.3 percent increase in lean mass, 25 percent increase in upper body strength and 27 percent increase in lower body strength over an average period of 15 weeks — regardless of how they trained.
If you are lifting weights, you might start with a light weight, but with repetition, over time you will progress. If you are a cycling beginner, increase your distance and intensity gradually over time.
You don’t have to do a 45-minute workout every time. You don’t need any equipment. If you are short on time, commit to 5 quick exercises or an Express workout. Make showing up a habit, and over time your excuses will become white noise.
Exercising with friends is a fantastic way to have fun while training and will also keep you accountable to your training schedule and fitness goals. When you know there’s someone else counting on you to show up for your workout, you are much more likely to go!
Take the time to build a solid foundation and before you know it, you’ll start to see positive changes.