Struggling to start exercising after years of inactivity? The key is to make it ridiculously easy. Begin with one easy action that you know you can do, and that supports your goal. This could be a short manageable workout, a 5 minute walk, or even a nutrition practice like having a glass of water. It should be so easy it should make you exclaim ”pfft… of course I can do that”. Then focus on JUST THAT until it becomes easy, before adding the next small step. Listen to your body, and gradually build up your health, fitness and performance over time.

Getting Back into Exercise After Years of Inactivity Doesn’t Have to Be Hard

You know that feeling: the guilt, frustration, and self-doubt that creeps in after not exercising for months—or even years. You want to feel strong and healthy again, but the gap between where you are and where you want to be feels overwhelming. How do you start exercising again after years of inactivity?

The thought of returning to the gym, breaking a sweat, and potentially failing again is enough to keep anyone stuck in a cycle of inactivity. But here’s the truth: you’re not alone, and it’s never too late to start. In fact, there’s a simple and effective way to ease back into fitness, rediscover your confidence, and make exercise a lasting part of your life.

Let’s break down the myths, explore the real challenges, and find the solution that will help you take control of your health again.

Thinking You Need to Be Fit to Start Exercising Is A Myth

One of the biggest mistakes people make is believing that they need to be in shape before they start exercising. It’s a common myth that stops so many people from even taking that first step. You might be thinking, “I need to lose a little weight or build some stamina before I can really start.” But this is where most people get stuck.

The truth is, you don’t need to be fit to start – you just need to start.

Waiting until you’re “ready” or trying to go from zero to 100 overnight will only set you up for disappointment. The key is to start small, stay consistent, and build up gradually. You can’t rush fitness, but you can start moving in the right direction today.

But Life Got In The Way, And Now It Feels Too Hard

You might have been active in the past, but somewhere along the way, life took over. Maybe work, family, or health issues pushed exercise off your priority list. Now, after months or even years of inactivity, the idea of getting back into shape feels more daunting than ever.

Here are some common challenges you may face:

  • Feel like a dork in the gym
  • Fear of injury after so much time off
  • Lack of motivation due to feeling out of shape
  • Overwhelm at not knowing where to begin
  • Feeling judged or embarrassed by your current fitness level

These are real, valid concerns. But they don’t have to stop you. The solution lies in finding a supportive, structured approach that focuses on gradual progress, not perfection.

The Magic Is In A Step-by-Step Approach Using My GSPA Action Method

If you’ve been inactive for years, jumping straight into intense workouts can be a recipe for injury and burnout. Instead, the key is to follow a structured plan that starts small, builds your confidence, and gets your body moving in a safe, sustainable way.

That’s where the GSPA Method comes in.

G – Goal

First, set a realistic, achievable goal that focuses on what you CAN do now, not what you think you SHOULD be able to do. Your goal could be as simple as walking for 10 minutes a day or doing a short stretching routine. The goal is to move consistently, not perfectly.

S – Skill

Next, focusing on improving a skills that leads you to your goal. Most people will focus on the goal – the outcome. The truth is we cannot affect the outcome, and in order to achieve them we should develop skills that are needed in order to achieve the goal. For example, building the skill of moving often will help you get started towards a fitness goal.

P – Practice

This is where practice comes in. With moving often in mind, let’s break this down to You don’t need to  spending 15-20 minutes a day, a few days a week. This is enough to see progress. The key is to show up regularly, even on the days you’re tired or unmotivated.

A – Action

Finally, take action. Break this practice into something you can action right away. Motivation comes from taking action, and consistent action is what builds long-term habits that develop skills and lead to goals. Breaking this 20min walk into an even smaller action might be ”walk 5 minutes”. So easy it seems silly perhaps, but this is where to begin for long term success – being humble leads to some initial wins, and the action soon stacks up.

Take small, actionable steps, and you’ll find yourself building momentum in no time.

Consistency Beats Perfection Every Time

Most people try to do it all on day one, perfectly. They make the mistake of going too hard, or too fast. They dive into intense cardio, lifting heavy weights, or taking on long runs, thinking this will jump-start their fitness. But this only leads to soreness, burnout, and frustration.

Here’s what actually works:

  • Start with small, manageable workouts. Even 10-15 minutes a day is enough to create momentum.
  • Focus on consistency. It’s better to work out for 10 minutes a day, 5 times a week, than to push yourself for an hour and burn out after a week.
  • Listen to your body. If you feel pain or exhaustion, scale back. Your body needs time to adapt after long periods of inactivity.

The MED Workout Method Is ”Doable” For You

When you’re starting over, it’s easy to feel like you’re miles away from your goals. You might be tempted to do long, grueling workouts to “catch up,” but this can lead to injury and burnout.

Instead, I recommend the MED workout method – focusing on doing the minimum effective dose (MED) before – if ever – adding volume. This means working on your form and building up your strength and endurance gradually, in a way that is doable for you.

For example, if you’re a busy person, time is limited, you have stresses from all angles – work, family, social, life.

If you’re lifting weights, focus on perfecting doing the minimum effective dose that gets results and that you can maintain in your busy life.

This approach helps you stay consistent, avoid injury, improve your efficiency, and build confidence as you progress.

Tom’s Journey Back to Fitness

Let me share Tom’s story. He hadn’t exercised in over three years. Between a demanding job and family commitments, his fitness took a back seat. When Tom finally decided it was time to take control of his health, he felt overwhelmed.

But Tom didn’t dive straight into intense workouts. Instead, he started small – walking for 15 minutes each morning. He used the GSPA Method.

After just two weeks, Tom was went from ”stuck to starting”. and not only moving consistently, but he had also gained the confidence to start strength training and incorporating short runs into his routine. Within months, he was back to running 5k races and feeling fitter than ever. Tom’s secret? Consistency and gradual progress with the GSPA method.

You Don’t Need to Wait for the “Right” Time

One of the biggest obstacles is waiting for the perfect moment to start. You might be telling yourself that you’ll begin exercising once you lose a little weight or once life calms down. But the truth is, there’s never going to be a perfect time.

The best time to start is now.

Even if you can only commit to 10 minutes a day, that’s better than doing nothing. What matters is taking action and building momentum.

How the Free 14-Day Hidden Athlete Challenge Will Help You Succeed

If you’re ready to go from ”stuck to starting” your fitness journey, then stop waiting and start moving in the Free 14-Day Rediscover Your Hidden Athlete Challenge. It is designed to help you get back into fitness after years of inactivity – without the overwhelm or burnout.

Here’s what you’ll get in the challenge:

  • Daily guidance using the GSPA Method to help you ease back into exercise
  • A structured plan to build consistency and confidence
  • Support from a community of people just like you, all working to rediscover their fitness
  • Access to an expert coach all conveniently in the app

Ready to Start Exercising Again? Join the Challenge Today

You don’t need to figure this out on your own. The Free 14-Day Hidden Athlete Challenge will show you exactly how to start exercising after years of inactivity, with daily steps designed to fit into your busy life.

It’s time to take that first step towards feeling stronger, healthier, and more confident in your body. Enrol today and rediscover the hidden athlete within you. Let’s make this the start of your new fitness journey – one that you can stick to for the long haul.

About the Author Nico Valla

Your Success in Health, Fitness, and Life Starts Here—Personalised Support for Real People

I get it—life is hectic, and putting your health first isn’t always easy. As a busy business owner, teacher, and dad of three, I know how overwhelming it can be to find balance. But I also know that you deserve to feel confident, energised, and in control of your well-being.

Since 2008, I’ve helped people who’ve struggled their entire lives with their eating and movement habits find sustainable ways to make positive changes. My approach isn’t about perfection or quick fixes; it’s about meeting you where you are, understanding your unique challenges, and creating realistic strategies that fit your life.

Whether it’s losing weight, boosting self-confidence, or just feeling good when you walk into a room, I’m here to guide you with empathy, experience, and a no-judgement attitude. Together, we’ll work on building habits that support not just your body, but your mind, relationships, and overall success.

You’re not just another client; you’re someone with a unique story, and I’m excited to be part of your journey. Let’s make this the year you finally prioritise yourself—without sacrificing everything else.

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