Need a new workout routine? How to start exercising again

Lady sitting on the floor, in front of her laptop stretching.


Published January 2026
Expert contributor Dr Daniel van den Hoek, Senior Lecturer, University of the Sunshine Coast
Words by Donnay Torr


Taken a break from exercise? An expert shares tips on how to start exercising again and stick to your new workout routine.

We all know how important it is to exercise – but doing it consistently? That’s the tougher part. Between long workdays, irregular hours and the never-ending demands of family life, finding time (and energy) to hit the gym can feel almost impossible.

One in three Aussies say they don't have enough time to exercise. And fewer than half of us stick to a regular routine after we start.

“Sometimes, we get caught up thinking that we need a full session or a certain amount of time to make exercise worth it,” says Dr Daniel van den Hoek, Senior Lecturer in Clinical Exercise Physiology at the University of the Sunshine Coast.

“If we can shift our thinking to ‘something is better than nothing’, we can maintain engagement and a routine through busy times, so that when life calms down, we can level up rather than restarting.”

If it’s been a while since your last workout, here are some tips on how to start exercising again.

1. Make your workout routine fun

The best workout routine is one you’ll stick with. “Novelty and enjoyment are essential to long-term engagement with physical activity, so find what you enjoy and do what you can,” says Dr van den Hoek.  “We want exercise to feel like something we want to do, not something we should do.”

So, pick something you like: walking the dog, riding your bike, swimming laps, joining a dance class, running on the beach or outdoor gym sessions with mates.

2. Set achievable goals

Setting goals can be difficult. Start by choosing one focus – building muscle, losing weight, improving flexibility, or increasing endurance – and set a goal that's specific and meaningful to you. “Start small, make targets specific and personal, and focus on gradual improvement,” Dr van den Hoek suggests.

It also helps to define your ‘why’, says Dr van den Hoek. He suggests taking a moment to reflect on the personal reason for exercising and choose outcomes that genuinely matter to you. For instance: “I’ll start with 15 minutes of easy exercises three times a week for the first month”, or “I’ll walk to and from work twice this week instead of driving.”

3. Aim for steady progress

Think you don’t have time to exercise? This is where it can be helpful to shift your mindset away from ‘I need an hour at the gym’ to ‘I’ll move whenever I can’.

Here are some easy ways Dr van den Hoek says you can fit movement into your daily routine.

  • Exercise snacking. Try squeezing in short, frequent bursts of movement throughout the day. A 5-minute routine (e.g. 1 minute each of jumping jacks, squats, push-ups, mountain climbers and plank) can feel more achievable than one long workout – and it works. “It also reframes exercise as something achievable that everyone can build into their routine.”
  • Turn everyday moments into a home workout. This could mean calf raises while brushing your teeth, wall-sits during TV ads, incline push-ups at a kitchen counter, squats while the coffee brews – every little bit counts.
  • Use your own space. “See your environment as an exercise-friendly zone. Stairs become cardio equipment, a wall is for wall sits, and the ground for floor exercises.”
  • Tap into bodyweight training. This means using your own body as resistance (e.g. squats, lunges, push-ups and planks) without needing expensive equipment. “We spend so much time looking for the perfect gym, we forget that we were born with one. Our body is both the equipment and the environment, a portable gym designed for movement, anywhere, anytime.”

4. Stay motivated

You’ve started – now here’s how to stay motivated.

  • Stay flexible – if you miss one week, pick it up the next.
  • Rally your mates to keep you accountable. Research shows social connections help us stick to an exercise routine better than just tracking it ourselves.
  • Finally, remember that nobody’s perfect, and doing something is always better than nothing, says Dr van den Hoek. “If you find yourself in a slump, don’t give up. Switch things up, reach out to someone for advice or support and be kind to yourself.”

5. Talk to an expert

Been out of the exercise game for a while or managing injuries or health conditions? Talking to an expert can help you feel more confident as they’ll guide you on what exercises to try based on your needs and abilities.

“Accredited exercise physiologists and exercise scientists can help you explore your options and guide your exercise volume and intensity safely,” adds Dr Van den Hoek. “Seek advice when you’re unsure about what to do, have safety concerns, or if you’re returning from injury, illness or an extended break.”

And if it’s covered by your RT Health extras, you may get a rebate to help with the cost of the appointment.

Save on your gym membership

Did you know you might be able to claim some of the cost of your gym membership with RT Health? To find out how just give us a call on 1300 886 123 or send a quick email to help@rthealth.com.au. We’ll be happy to help.