How to Begin a New Fitness Plan When You're Extremely Out of Shape

Making training changes can be tough. You will have to alter your habits and perhaps add elements of fitness that you don't enjoy. This is a required journey for the tactical athlete who must be good at all the elements of fitness: strength, power, speed, agility, muscle stamina, endurance, flexibility and mobility.

How much you need to develop each of these elements depends upon your actual job and personal goals. For well over 20 years, seasonal tactical fitness periodization has been a recommended training method in my world, because it works, prevents staleness, reduces injuries and turns weaknesses into strengths.

Here is a question from a gentleman needing to make a similar transition but from the lower end of the fitness spectrum.

Stew, I have read that you like to change your training depending on the season. What would happen if you neglected your normal winter lift cycle and just gained weight and nothing else? I have had a few bad years and put on about 25 lbs. but could stand to lose 50 lbs. I am ready to make the change, but I am trying to find a way to get moving again without heavy weights. I know calisthenics are your answer, but I cannot even do those right now. I need some help. Thanks, James

James, I'm sorry to hear about the rough few years. Many share your situation, so do not feel alone. There is nothing wrong with treating yourself as a beginner and literally starting over.

This enables you to create new habits and fit fitness into your schedule again without the severe pain and soreness many people get when they start again. Your body is not ready for the workouts you did years ago when you were in shape.

Here are the steps I would take to get back on track:

1. Set a Time and a Daily Goal

Keep this step simple. Set a specific time in the day to simply walk, whether it's first thing in the morning, during lunch or after dinner. Strive to walk farther than you normally do.

Beginners often will start off just measuring the number of steps they accumulated during the day. As you advance, many continue that habit, and it becomes a daily minimum standard. Start off with 5,000-10,000 steps per day. This is about 2-4 miles, which can be done at once or spread throughout the day with five- to 10-minute walks during breaks, after meals or while running errands.

2. If Walking Hurts, Don't Do It

If walking hurts, try something that's easier on the joints. If you have put on weight, walking or running can be as difficult as rucking with a 50-pound backpack, especially if you are 50 pounds overweight. You may want to try non-impact options, such as the stationary bike, elliptical glider, rowing machine, skating, skiing or stair-stepping, especially if you want a tough leg workout in addition to some cardiovascular training.

3. Stretching and Basic Calisthenics

Try stretching first with standard static stretches and full range-of-motion movements, just to get the joints more pliable and moving again. You can make calisthenics, such as squats, lunges and pull-ups, much easier with equipment like the TRX or suspension straps and rings. These devices can reduce weight of movement done by your body and make more repetitions possible.

4. Basic Weights

Keep it light and work some of the auxiliary muscle groups that calisthenics will not. This will develop a more balanced body with better posture and help you avoid pain by reducing imbalances and weaknesses.

If you easily gain weight when lifting heavy weights, spend some time building muscles again with lighter dumbbells, sandbags and suspension training for a cycle of 12 or more weeks before you lift heavy weight again.

Spring time change

Now is the perfect time to go outside and get some vitamin D in the sun. Longer days allow you to be more active than normal. Take advantage and move more than you did during the winter. Eat fewer calories as well, and you have one perfect storm that will build habits of fitness and losing weight.

Related articles and workouts:

• Beginner Fitness Ideas
• Beginner Workouts - FREE

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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