How to Get in Shape From Scratch

To get in shape from scratch, it's essential to accompany physical activity with healthy habits and be consistent. Learn more here.
How to Get in Shape From Scratch
Leidy Mora Molina

Reviewed and approved by the nurse Leidy Mora Molina.

Written by Cristian Minich

Last update: 07 May, 2023

Getting fit from scratch is a goal we can achieve, as long as we are willing to change habits and dedicate the necessary time to physical activity. For many, achieving the goal may seem utopian, but in reality, it’s the lack of consistency and loss of motivation that leads us to give up again and again.

We must make the decision, be patient and not expect miraculous results. In this article, we tell you how you can get fit from scratch. It’s up to you!

Being fit is very important, as it improves our overall health. In addition, it gives us energy, which helps us perform better in all day-to-day activities. It also helps to clear the mind, to have a positive attitude, and to achieve greater self-confidence.

Plan to get fit from scratch

Physical activity is essential to improve our general condition. We must make the decision to start and work out a weekly routine.

Ideally, we can sign up at the gym and get help from the instructors. In a matter of a few weeks, we will begin to notice changes.

However, we can also exercise at home or on our own and get good results. There is no need to despair or give up; the results will be seen as the months go by.

How long should we train for?

To start the activity, especially if we are beginners, three times a week will be fine. We can do it every other day to have a rest day in between.

In the beginning, each day of training can take us an hour. Over time, we can add more days or more work time. It’s always up to us how far we can or want to push ourselves.

Chicas haciendo ejercicio en el gimnasio.
Joining a gym is a way to regularize physical activity with schedules and routines given by professionals.

Warming up is key

Warming up is preparing the muscles to perform the exercises. Both warming up and stretching help us to achieve greater flexibility and agility, in addition to predisposing the body to greater effort.

Also, in this way, we will avoid pain and reduce the risk of suffering injuries. We can dedicate about 10 minutes for a good warm-up and be ready to get in shape from scratch.

Exercises with weights to tone your muscles

Going to the gym is ideal for toning, since there we will have the necessary elements and the help of professionals who will guide us. Starting to work with weights will allow us to gain strength, power and increase body mass.

At first, we must use little load and acquire the proper technique for each exercise. As we progress with the training, we can increase the weight. It’s important to outline a routine for working all muscle groups.

We can organize ourselves as follows:

  • Monday: torso, pectorals, and dorsal training.
  • Wednesday: arms, shoulders, and legs. Exercises for biceps, triceps, and forearms. Then quads, adductors, calves, and glutes.
  • Friday: all muscle groups with less load.

We think you may be interested in reading this, too: How to Get Jack Grealish Calves? The 5 Best Exercises to Achieve It

Basic cardiovascular exercises to get in shape from scratch

Going for a jog or cycling are simple options that bring great benefits and are within everyone’s reach. On the other hand, swimming is highly recommended, as this is a very complete exercise that activates the whole body.

A study published in the United States found that people who are more physically active have a lower incidence of cardiovascular disease.

  • Walking or jogging: it’s important to use appropriate footwear, which will allow better movement and cushioning. We must take into account the terrain to avoid injuries.
  • Riding a bicycle: it’s true that not everyone has one at home, but many do. Surely you know someone who can lend it to you. It’s also a good idea to start using it as your main means of transportation, at least for short and medium distances.
  • Swimming: is one of the most recommended exercises when it comes to being in shape, since we work all the muscles.
Natación para ponerse en forma desde cero.
Swimming is recommended as a complete exercise for healthy people and even for the treatment of pathologies.

Stretching exercises to gain flexibility

Stretching exercises are important at the end of physical activity. The aim is to increase the range of motion of the joints.

Stretching the muscles serves to relieve tension, recover and achieve greater flexibility. They also reduce the risk of injury.

Like this article? You may also like to read: Discover the Importance of Keeping a Day Off Your Exercise Routine

Nutrition and physical activity go hand in hand to get in shape from scratch

It’s not just a matter of going for a jog and lifting weights. It’s very important to follow a healthy eating plan.

Fresh and colorful foods, such as fruits and vegetables, are a must. It’s recommended the consumption of fish, so present in Mediterranean diets; and chicken over red meat. As well as the intake of eggs, cheese, legumes, and grains.

Drinks also play a fundamental role. To obtain benefits, there is nothing better than drinking plenty of water. Two liters a day are recommended. Accompanying exercise with a bottle of water is a good option to keep you well-hydrated.

To get in shape from scratch, it’s key to make the decision and start at once. Many times we postpone the start of the activity until the idea is diluted and time goes by.

At first, it costs the organization and also the day, but little by little we begin to feel better. It stops being a burden to become an enjoyable and even a necessity. Dare to start and get in shape!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Myers J, Kokkinos P, Arena R, LaMonte MJ. The impact of moving more, physical activity, and cardiorespiratory fitness: Why we should strive to measure and improve fitness. Prog Cardiovasc Dis. 2021 Jan-Feb;64:77-82. doi: 10.1016/j.pcad.2020.11.003. Epub 2020 Nov 5. PMID: 33160944. Disponible en:
  • Shellock FG, Prentice WE. Warming-up and stretching for improved physical performance and prevention of sports-related injuries. Sports Med. 1985 Jul-Aug;2(4):267-78. doi: 10.2165/00007256-198502040-00004. PMID: 3849057. Disponible en:

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.