How to start a fitness journey you'll actually stick to — without spending a ton

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Each January, millions of people decide it's time to get serious about their fitness and health. But, too often, that ambition turns into an all-or-nothing plan that flames out by February.

The truth is, starting a fitness routine that sticks isn't about hype or self-control — it's about creating something doable. "The most sustainable approach is starting smaller than you think you need to and prioritizing consistency over intensity," says Lisa Kelly, doctor of physical therapy at WAVE Physical Therapy & Pilates in Cincinnati.

That means ditching the idea of the "perfect" workout plan and focusing on movement that actually fits your life, interests, and schedule. "Momentum leads to motivation — not the other way around," says Natalie Ribble, CSCS, chief of staff and head coach at Seattle Strength & Performance.

To help you build a routine you'll enjoy enough to stick with, I spoke with three fitness experts and drew on my 13 years of experience covering fitness and physiology. With this knowledge, I've put together seven key tips and recommended the most effective products to help you get started on a sustainable, affordable fitness journey.

1. Be realistic and build movement into your life

All our experts agree: The biggest mistake people make come January is trying to launch the perfect program. "Most people don't need a perfect or heroic plan. They need a plan that survives the reality of their time-crushed lives," says Juliet Starrett, certified master nutrition coach and cofounder of mobility-focused strength program The Ready State.

Starrett suggests starting with a dose of movement you can repeat on your busiest week, not your easiest. "If you have 10 minutes to move, that still counts. Even if you only have five minutes, do a quick movement snack like sit-to-stands, air squats, a short carry, a few mobility drills, and move on with your day," she adds. These "exercise snacks" add up, and all work to improve your fitness and cardiometabolic health.

Need a little more guidance — or just a daily reminder to add in some movement? We love the two mobile apps below for the exact kind of exercise snacks Starrett is talking about to get you up and moving, even if just for a few minutes.

2. Start with walking

All three of our experts agree: Walking more is one of the easiest places to start. It's free, low-impact, easy to fit into your day, and simple to track.

Although you hear a lot about the dream of hitting 10,000 steps per day, research published in JAMA shows that American adults who log 8,000 steps cut their risk of dying from any cause by 51% compared to those who get only 4,000. Eventually, you want to work that number up — the same study showed people who hit 12,000 steps per day had a 65% drop in risk.

Your goal: Add 2,000 steps per day to your current count. Once that feels natural, add another 2,000 steps. You can start in small ways: take a stroll after eating, turn one meeting a day into a walking meeting, or just start wandering around your house during calls, Starrett advises.

All you really need to work this into your routine is some supportive footwear. We've tested the best walking shoes and recommend the Asics GEL-Nimbus 27 as a top option, alongside some more casual pairs you can wear to work if you're able to walk on your breaks.

It may also be nice to have a step tracker, like the budget-friendly Fitbit Inspire 3, for reminders to get up throughout the day, and a good pair of workout headphones, like the sporty Powerbeats Pro 2, to help you get in the zone.

3. Choose activities you already enjoy

The number one question at the start of a fitness journey: What type of workout is going to make the biggest difference?

"Ultimately, the best workout is the one someone will do consistently enough to allow the body to adapt," says Kelly. And that really means one thing: Find the type of workout you actually enjoy. Examples can be:

• Walking with a friend
• Powerlifting
• Hiking
• Dance
• Boxing
• Group classes
• Pilates
• Team intramural sports

Try one of the apps or programs below, all of which let you trial different workout types so you can see what you enjoy most without a big commitment.

4. Build up your home gym

Fitness doesn't require expensive memberships or equipment, Kelly says. You can make real progress in your health, mobility, and basic strength by just walking, doing bodyweight exercises, and doing a mobility routine. That said, if you enjoy lifting weights or want to get stronger, you'll probably want to either join a gym or buy some gear for home use.

"We are huge fans of building out a lean home gym. There are 1,000 workouts people can do with just a set of dumbbells, a kettlebell, and a jump rope," Starrett says.

Better yet: Snag adjustable dumbbells or adjustable kettlebells, which are more expensive initially but can grow with you as you get stronger (and take up way less space), Ribble advises.

Kelly adds that resistance bands are highly adaptable, joint-friendly, and portable — as well as pretty affordable. Another smart purchase: A yoga mat to support floor-based movement, mobility, and recovery.

Here are some great gym products that meet the guidelines our trainers set above.

5. Join a community

"If you can add community — in-person or virtual — to your fitness routine, it gets even easier to stick with because social support is consistently linked with higher physical activity," Starrett says.

Additionally, most major fitness trackers — including Fitbit, Garmin, Apple, and Samsung — all feature a community aspect in their apps, allowing users to join challenges such as walking 26.2 miles this month or compete against friends and family within the same ecosystem.

If you're embarking on this journey solo, consider joining a training app that offers a virtual community, such as the three listed below.

6. Forget the timeline, but note and celebrate your progress

Instead of setting specific "end dates" for your goals, Ribble recommends celebrating milestones of consistency. "Commit to goals that can be accomplished on a continual and consistent basis, then mark milestones with personal incentives," she says.

We love habit-stacking apps, like Streaks, to check off what you accomplish every day. And while you don't need any fancy gadgets, a reliable fitness watch, like the Fitbit Charge 6, can really help you track your consistency.

We've tested a lot of fitness wearables, and generally recommend a Garmin for anyone looking to train for a race, a Whoop for anyone focused on sleep and recovery, a Fitbit when you just want the basics like steps and sleep quality, and a smart ring if you want health data without the pings on your wrist.

7. Don't forget about recovery

While starting your fitness journey is certainly about movement, that's just one part of your day. "Many people struggle with fitness not because of a lack of motivation, but because their recovery systems are overloaded," says Kelly.

Two additional supportive habits to focus on, according to Ribble: sleep and hydration. "Consistent sleep and wake times, getting seven to nine hours of sleep a night, and practicing good sleep hygiene can do wonders for our health when it comes to stress, blood pressure, and risk of early mortality," she explains. The same goes for hydration. Increasing your water intake can help improve your performance, mental cognition, energy levels, and immunity.

Mobility is also an area that people consistently overlook. "It's crucial to spend time in positions that keep your joints healthy and mobile," Starrett says. Her app, The Ready State, provides mobility programs tailored to your lifestyle and capabilities.

Here are some of our favorite sleep products, as well as items I found to help level up my hydration game.