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Marek Struszczyk

Co-Founder ManagerUp

Last modified: June 9th, 2023

Starting an exercise regimen can be a daunting task for any executive, especially for a fitness beginner.

Our work days are usually packed to the brim with meetings, phone calls, and all the other important day-to-day tasks every executive faces, so adding a workout routine to the mix isn’t always a top priority.

There are many benefits for executives to start doing regular physical activity, one of them being to help reduce the rate of depression among managers and supervisors.

Research done at Columbia University concluded that leaders in a manager or supervisor role were 19% more likely to be depressed than their subordinates.

Instead of going right to medication or therapy, we can try exercise.

Regular physical activity can help curb symptoms of depression by releasing endorphins, taking your mind off work, helping to gain confidence, and facilitating healthy coping.  Resources geared toward fitness for beginners are abundant.

Give these tips a try, and let us know what you think!

Executive Summary:

fitness for beginners

1. Get A Fitness Assessment

It is wise to consult a doctor before starting any exercise program.

If you are a true beginner getting this initial assessment will allow your doctor to relay any health concerns and possible limitations for physical activity.

You will also be able to get your starting weight and muscle mass, good information to have as a reference when starting your fitness journey!

2. Choose A Program You Enjoy

All executives know that if you love the job you’re doing, then it doesn’t feel like work. The same can be said for exercise! There are many resources geared toward fitness for beginners.

Try looking into different classes at your local gym, free online workouts or possibly hiring a personal trainer. You won’t know what you like or dislike until you try it out!

Are you looking for inspiration? Check out our Fitness Books exclusively selected for Executives and Entrepreneurs with several fitness programs.


3.  Begin Slowly

If you’re an executive new to fitness this tip is pretty important. Starting out slow allows for your body (and mind) to get used to exercising with less chance that you’ll be discouraged.

Trying to do an intense workout, when you rarely or never workout, is going to leave your body sore and your mind weak.

This will likely cause you to want to forgo your next gym session. To help on a beginner fitness journey try using a fitness tracker!

Wearing a tracker will help you monitor your long-term progress and movement.

Starting with a fitness tracker and a beginner fitness workout will allow you to build muscle and endurance over time so that you will then be able to conquer the tougher workouts.


4. Bodyweight Exercises

Bodyweight exercises are great for fitness beginners because they allow you to build muscle and become more coordinated without the intimidation of weights.

Beginner friendly exercises include squats, lunges, plank, and push-ups.

For squats start outstanding with feet hip-width apart, keeping chest up and back straight lower down so knees come to 90 degrees (or as close as you feel comfortable), press into heels to return to standing.

In a lunge, we step the right foot forward and mindfully bend both knees until the right knee comes almost to 90 degrees and the left knee almost touches the ground. Press into feet to straighten legs and step left foot forward, repeat on this side.

For planks, we start on the ground on hands and knees keeping shoulders directly over wrists, curl toes under and lift knees so that your body is in a straight line from heels to the crown of the head.

Push-ups start out in a plank position, then, by bending elbows bring your body closer to the ground until elbows are close to 90 degrees. Press into palms to return to plank position. Plank and push-up can both be done modified with knees on the ground.

Take an executive approach to these movements and practice them until you are comfortable and have proper form. Once this is achieved slowly start to add weight. Don’t underestimate the power of bodyweight workouts!

5. Progression

Fitness for beginners can always be a good workout for an executive at any fitness level but, don’t let yourself get too comfortable or else you will become stagnant and possibly discouraged.

Progression in workouts is key to keeping the body strong and active.

Try out a new class, some different exercises or adding resistance to the exercises you already know.

Resistance bands are a great choice for executives because they are easily portable and can virtually work every body part.

Adding resistance bands to simple exercises, such as squats, can help burn more calories and increase muscle mass over time.


6. Accountability

Accountability is essential for a lifetime of health for any executive.

Some easy ways to hold yourself accountable are working out with friends or hiring a personal trainer.

Fitness with friends is a good option because someone close to you can hold you accountable, which will make you less likely to drive home after work instead of straight to the gym.

Personal trainers are great for executives because a specific time can be set each day or week to workout that revolves around your busy schedule.

Recovery is often forgotten in a workout regimen but it is just as essential as the actual workouts.

Working out breaks down the body’s tissues, rest days allow for them to recover and rebuild stronger than before.

Another essential aspect of recovery is hydration and fuel. 60% of our bodies are made of water and when we sweat we lose it, staying hydrated allows our bodily functions to work at maximum capacity and feel our best.


Along with hydration, the food we ingest must be nourishing, such as high protein and low-fat meals or snacks.


Executives need exercise for a healthy body and mind.

These are essential for running a healthy business. Fitness for beginners doesn’t have to be complicated!

Try starting out small with a fitness tracker and see how many steps you can get each day, continually try and match or beat yourself daily!

For instance, Leaf Urban Health Tracker is a fashionable fitness tracker for women.


After that try adding in some strength training and cardio, whatever works for you.

If you need some continued inspiration check out these books to help you get encouraged!

Do you have any suggestion or tip for fitness for beginners? Please share in the comments!


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