Men's Health Week: 5 Commonly Asked Questions When Starting an Exercise Program

Men's Health Week is a great reminder of the importance of prioritising our health, with becoming more physically active being one of the more powerful steps you can take towards better health.  

For many of us, starting an exercise program can feel overwhelming, especially if it's been years since they last exercised regularly. If you're considering getting started, you're not alone!

To help get you started, here are five of the most common questions people ask when beginning an exercise program:

1. How Often Should I Exercise?

When it comes to establishing an effective exercise routine, consistency is more important than volume, so finding and gradually building an exercise routine that is consistently achievable is always going to be better than trying to increase your workload too quickly.

From a larger perspective, aiming for at least 150-minutes of moderate-intensity exercise per week is a great target and starting point. This could be as simple as:

• 30 minutes of brisk walking, five days per week

• Three to four gym sessions each week

• A combination of strength training, walking, cycling, swimming, golf, local sport or any other physical activity that you enjoy

But remember, it is gradually establishing the routine that is important – start with two sessions per week for the first week or two, and then add another session each week until you start to achieve (or exceed) the 150-minute per week guideline.

2. What's the Best Exercise for Beginners?

Based on the first answer, you won't be surprised to know that the best exercise to start with is the exercise that you can safely complete consistently. Whether it is walking, playing regular sport, going for a bike ride or doing some bodyweight exercises at home, whichever form of exercise that you can complete consistently is always the best place to start!

As you establish your routine, look to utilize a balanced program that includes:

• Cardiovascular exercise for heart health (e.g. walking, cycling or swimming)

• Strength training to maintain muscle and bone health (home exercises like squats and bench push-ups can be a great equipment-free starting point)

• Flexibility and mobility exercises to support movement and reduce stiffness (like general stretching or foam rolling)

3. How Hard Should I Be Working?

One of the common mistakes we see is beginners assuming that every workout needs to leave them exhausted. In fact, exercising too hard too soon is one of the most common reasons people lose motivation or become injured!

When completing your exercise, especially as you start out, there are a couple of measures you can use to manage how hard you are pushing yourself as your body adapts to the new routine – one of these measures is the "talk test”:

• During moderate exercise, you should be able to hold a conversation without having pauses in the middle of your sentences.

• During vigorous exercise, speaking more than a few words at a time becomes difficult.

Your fitness will improve over time, and as you get used to the routine after consistently achieving the 150-minutes per week guideline, you can then progress in exercise intensity from there. Just remember that the goal is to challenge yourself appropriately and establish a routine, not to prove how fit you are on day one.

4. What If I'm Sore After Exercise?

Some muscle soreness after starting a new exercise program is completely normal, particularly within the first few weeks – soreness after a workout referred to as DOMS (Delayed Onset Muscle Soreness). This is caused by your muscles adapting to new demands and will likely occur between 24 and 72 hours after exercise.

To help manage soreness:

• Stay hydrated

• Continue moving with light activity - don't stop completely when sore

• Prioritize sleep and recovery

• Gradually increase exercise intensity while listening to your body – soreness is your bodies way of telling you it is at a good limit for the time being

However, if there is any sharp pain or discomfort that persists longer than or doesn't improve through the 24–72-hour window, then it would be worth consulting a Physiotherapist to make sure there isn't a new injury that needs to be treated.

5. When Will I Start Seeing Results?

Many people expect immediate changes, but meaningful health improvements occur gradually over a longer period of time. Within a few weeks, you may notice:

• Increased energy levels

• Better sleep quality

• Improved mood and stress management

• Greater confidence in daily activities

Physical changes such as increased strength, improved fitness, and body composition changes typically become more noticeable after several weeks to months of consistent effort. Remember, exercise is not a quick fix—it's an investment in your long-term health.

Men's Health Week is an opportunity to focus on small actions that can have a significant impact on your wellbeing.

Starting an exercise program, as one of the more powerful options to achieve positive health change, doesn't require perfection and simply requires taking the first step and moving towards a consistent exercise routine. Whether it's a daily walk, joining a gym, playing sport, or working with an exercise professional, every session contributes to better physical and mental health. Start where you are, progress gradually, and focus on consistency - your future self will thank you for it!