How to start exercising ?

A simple beginner's guide, including a tip for grip training.

At first glance, starting to exercise can seem challenging. There's a lot of information, different types of training, recommendations, diets, equipment… It's no wonder many people postpone getting started. The good news is that starting to exercise doesn't have to be complicated—you just need to follow a few simple steps. And if you want to do things really right, don't forget to start training your grip from the very beginning.

1. Clarify why you want to exercise

Before you start exercising, think about your motivation. Do you want to:

• lose a few kilograms ?

• gain strength or improve fitness ?

• feel better in your body ?

• reduce stress ?

• improve health or posture ?

When you know your reason, you will have an inner compass that will support you even on days when you don't feel like training.

2. Start slowly and realistically

One of the most common mistakes is that people want everything immediately. After years of inactivity, they do a 60-minute workout and the next day can't even get out of bed. The result? They give up quickly.

➡️ Start with 2–3 short workouts per week – 20 to 30 minutes is enough. Your body needs to get used to the load.

3. Don't forget one of the most important fundamentals – grip strength

Few people mention it at the beginning, but grip strength (i.e., the strength of the fingers, palm, and forearm) is key for:

• carrying objects (groceries, dumbbells, your own body)

• bodyweight exercises (e.g., pull-ups, exercises with dumbbells, etc.)

• safe and stable execution of any strength training

👉 Weak grip = weak foundation.

How to train your grip from the beginning ?

• Hanging on a pull-up bar: Just 10 to 20 seconds, multiple times per week.

• Farmer's walk with bags or dumbbells: Walk slowly with weight in your hands.

• Hand Grip: A simple tool that you can use to train anywhere and anytime. In our range, you can find finger grippers for beginners as well as for advanced users.

Why use finger grippers ?

• They help activate the grip muscles that we use little in everyday life.

• They are ideal for beginners who haven't started training with dumbbells yet, but want to; they help you grip dumbbells better.

• They improve finger coordination skills – also useful for people who work a lot on computers.

• You can learn more about why to use a finger gripper in our next article here: Why use a finger gripper ?

➡️ Train with them 3 to 4 times per week, 2–3 sets per day. Suitable for complete beginners as well as a supplement to strength training.

4. Choose an activity that you enjoy at least a little

You don't have to run a marathon or go to the gym right away. Exercise can take many forms:

• brisk walking

• cycling

• swimming

• bodyweight strength training (e.g., squats, push-ups)

• dance, yoga, Pilates, group classes

• hiking, rollerblading…

• Or you can use home training tools, such as our Chest expander.

➡️ The important thing is to find something that suits you. When you enjoy the activity, you'll stick with it in the long term.

5. Focus on technique and basic movements

If you decide on strength training, first learn the correct techniques. Don't focus on the weight, but on:

• proper breathing

• stable posture

• slow and controlled movements

Basic exercises to get started with:

• Squats (bodyweight)

• Push-ups (on knees or against a wall)

• Glute bridge

• Calf raises

• Hanging on a pull-up bar or plank

6. Adjust your daily routine – make movement a part of your life

You don't have to "go to the gym" to stay active:

• take the stairs instead of the elevator

• get off one stop earlier

• stand up from your desk every hour and stretch

• walk while on phone calls

➡️ Even small changes matter, especially if you do them regularly.

7. Don't forget recovery and sleep

Without rest, there is no growth. Especially at the beginning:

• 7–9 hours of sleep per day

• light days between workouts

• adequate water intake

• Don't force yourself to train with sore muscles – instead, go for a walk, stretch, or rest.

8. Track your progress, but don't be too hard on yourself

Photos, a training journal, or simply the feeling that you feel better, all of these are signs of progress. Don't focus only on weight, as it can be misleading. Also pay attention to:

• how your breathing improves when walking up stairs

• that you can perform more repetitions

• how your mood improves

• that you feel more confident

Conclusion: Don't wait for the perfect moment, start simply, and don't forget your grip.

Everyone who performs challenging exercises today also started somewhere. Your goal is not to be perfect, but consistent. And if you want to build your strength on a solid foundation, train even what is often overlooked: your grip.

✅ Strong hands, wrists, and fingers will help you in any sport, training, and everyday life. And you can start training them today, without a gym, anywhere and anytime.

Be patient. The body changes slowly, but every repetition, every walk, and every effort counts.

Movement is not a punishment, it's a gift. So start enjoying it. 💪🙂