By Leo Babauta

When people think about getting back into exercise, sometimes it can be really overwhelming. I think simplifying your exercise regime can be the way to go.

I’m going to recommend three phases:

1. Phase 1 — Starting Out: In this phase, what’s most important is getting into the groove. Starting is harder than continuing, so my encouragement is easing yourself into it. Tiny steps to start. Go easier than you think you can — there isn’t any need to go hard at this point. This phase lasts at least 3 months if you haven’t been exercising lately. It builds a foundation of fitness.

2. Phase 2 — Getting Fitter: After you have a foundation, you can add harder workouts. Add intensity slowly over the next few months to just 1-2 workouts per week. For example, if you’re running, still do easy runs, but do 1 hard(er) run per week for a month, then maybe a 2nd hard-ish run. Not too hard. Just add some faster parts into it. If you’re lifting weights, try going a bit heavier on 1-2 days, but with fewer sets.

3. Phase 3 — Easy & Hard: OK, now you’re 6 months or more into it, and you have a solid foundation. Now you have 2 kinds of workouts: easy and hard. More than half should be easy — let’s say a slow-paced run that is fun. Then 20-40% can be hard — push yourself a bit!

This pattern of easy and hard keeps things simple but gets you fitter in an efficient way. The easy workouts help build a solid long-term foundation of fitness. The hard workouts take you to a new level.

How does this simplify your exercise routine? It means each day, you just need to decide if you’re going to go easy or hard. Are you sore and exhausted from yesterday’s hard workout? Then take a rest day, or do an easy day. If you have the energy to go hard, then do that. Keep it simple.

What phase are you in? If it’s Phase 1, take your first tiny step today!

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