I was recently asked this question by someone just getting into fitness:
“What should I expect to happen when I start working out?”
It caught me off guard for a moment—because usually, I’m the one asking, “What are your expectations?”
Being on the receiving end made me pause and think. Everyone’s journey is a little different, but there are definitely some common trends we see when people start working out.
1. Expectation vs. Reality: Where Are My Results?
For most people, the goal when starting out is pretty simple:
Look better, feel better, and move better.
That usually means dropping some body fat, staying injury-free, and getting rid of nagging pain.
But here’s what often happens: after 2-3 weeks, people start to wonder why they haven’t seen big changes yet.
They’ll say things like, “I’ve been working so hard, but nothing’s moving.”
Here are two key truths to remember:
- Hard work doesn’t automatically equal results.
Just showing up and working hard doesn’t guarantee success. It’s the right work done consistently over time that produces results. - It’s way too early to judge success.
Let’s say you’ve worked out three times a week for three weeks—that’s only 9 sessions. Not even double digits!
Change takes time. Big change takes longer.
What to Focus on Instead:
In those first few weeks, shift your attention away from results. Focus on building a strong foundation:
- Getting comfortable with this new lifestyle
- Locking down your schedule
- Learning exercises and proper technique
- Improving how you move
- Identifying weaknesses and building strength
This early phase is all about setting yourself up for future success. It’s like laying the foundation for a house—you don’t see the full structure yet, but it’s what makes everything else possible.
And remember the old saying:
If it happens fast, it can disappear even faster.
That applies here, too. Quick results often come with quick rebounds. Build something that lasts.
2. Feeling Good? Great—Now Stay Steady
There are other things you might notice early on that have nothing to do with aesthetics:
- Increased appetite (don’t ignore this—it’s normal and helpful)
- Muscle soreness
- Better energy and mood
- Deeper sleep
- Improved range of motion
- A stronger urge to hydrate
These are all positive signs that your body is adapting and responding well.
It’s tempting at this point to do more—more workouts, more intense training, more changes all at once. But this is actually the best time to stay consistent with what’s already working.
Instead of doing more, focus on doing better:
- Keep a consistent workout schedule
- Continue small improvements in your nutrition
- Get your daily movement/step count up
- Focus on better sleep
The biggest reason people fall off isn’t a bad workout plan—it’s inconsistency. That can come from a busy schedule, lack of motivation, or life just getting in the way.
This early stage is where your habits, routine, and mindset will be tested. If you can stay the course now, you’ll build the momentum that carries you through tougher moments later.
Final Thoughts: Start Slow, Build Smart
Once your foundation is solid, then you can start layering in more:
- Maybe it’s time to start tracking your food
- Maybe you add walking, hiking, or yoga on off days
- Maybe you build a recovery routine or try out meditation
Take it one step at a time. Add pieces as you go. The goal isn’t overnight results—it’s lasting change.
If you’re just starting out, be okay with starting slow. Work your way up. Results will come if you build the right habits and stick with them.
In good health,
Jeff
P.S. If you’re thinking about starting your own fitness journey—or getting back into it—the first step is understanding where you’re at and what you need most right now.
👉 Fill out our quick questionnaire and we’ll help you figure out the best starting point based on your goals, lifestyle, and experience:
We’ll review your answers and follow up with some personalized guidance. No pressure, no sales pitch—just a starting point that actually fits you.
