Getting Back Into Exercise: Why Small Wins Matter Most

Have you ever struggled to get back into training after losing your way? I know I have—many times. The good news is, you’re not alone. Life has a way of throwing us curveballs—whether it’s an injury, work and family commitments, or even motivation loss. Whatever the reason, getting back into fitness can feel daunting. But here’s the catch: focus on consistency over intensity.

Flash back 18 years. I was a new dad, and our little guy was a lousy sleeper. He’d wake up between 5:00 and 5:30 a.m. every morning—after several wake-ups during the night. I was running on vapors. I was an every-day runner who ran competitively on a regular basis, but this phenomenal little ball of energy drained every last ounce of energy out of me. I was able to grind through workdays, but when I got home, I was exhausted. My running shoes collected dust, and the treadmill sat unused. I did nothing.

Fast-forward 10 months. With more rest at last in our home, I found myself ramping up my energy levels. But getting back into exercise after all these months seemed intimidating. Motivation was nowhere to be found. One day, digging through an old training log, I read such lines as: *”This 11k run was awesome!”* and *”That hill was tough, but I gritted it out.”* They stung because I felt so far removed from that individual.

But then I saw a note at the bottom of a page: *”Even 5 minutes on the treadmill is 5 minutes less on the couch.”*.

That message struck a chord. The following morning, I put on my gear, hopped on the treadmill, and promised myself that I would run for a mere 5 minutes. It was absurd—getting all dressed up to run only for such a short amount of time—but so was attempting to shatter this barrier of frustration. Once, I kept the promise to myself. I did not doubt myself anymore. I ran for 5 minutes, and then I quit. And it was a triumph. I felt amazing!

The following day, I did it again. Soon enough, 5 minutes was 10, and 10 was longer. That spark had become a fire. Getting back into exercise wasn’t about doing it all at once—it was about proving to myself that I could show up, even if it was just for the smallest of efforts.

The real win isn’t doing so much initially; it’s showing up consistently. Every small action sends the message to your body and mind that you can do more. Like embers igniting a fire, those little wins add up until the habit is reignited.

So, if you’re having trouble getting back into exercise, keep this in mind: begin with the tiniest step imaginable. Enjoy it. Do it again. Before you know it, the momentum will propel you along.