How does exercise affect a beginner?

For a beginner there are many benefits on psychological functioning that result from exercise. One of the best approaches for people dealing with depression, anxiety, or stress is to use exercise as an adjunct to any other forms of treatment that might be necessary.  And in order for exercise to work in alleviating symptoms of depression, anxiety, and stress, it has been suggested that the workout environment include fun, consistency, an avoidance of competitive situations, and activities that are personally satisfying and enjoyable.

However, it is important to note that, although there is a relationship between exercise and psychological well-being, exercise should not be thought of as the sole cause for the improvements in psychological well-being. 

One of the wonderful things that happen with individuals who are new to exercise is that in time they get the greatest response to training whether it be resistance training or aerobic training.

The beginner's body has never experienced an exercise stimulus as in the case of lifting weights or learning how to jog for a mile and the opportunity for improving one's strength and aerobic capacity is great.  This is markedly different for an individual who is already in peak condition.  The physical changes that a well-conditioned individual would gain as a consequence of continuing in their fitness program are small as compared to a beginner.

Hence, watching oneself evolve into a conditioned fitness enthusiast or weekend warrior is one of the benefits a beginner can expect upon commencing an exercise program.

As a beginner, exercise will place a significant demand on your body, and it will take some time to adapt to these increased demands. Initially, you might not be able to train at higher intensity levels, but as your body compensates for the increased demands, your ability to train for longer durations and at higher intensities will increase. Unaccustomed activity will cause the heart rate to rise quickly, and as a result, beginners will most likely not be able to train for prolonged periods of time and may feel more tired than usual. Fortunately, these are normal, acute response to exercise, and they can change. Beginners may feel challenged for the first few weeks, yet with continued effort, their bodies will adapt. During this time, it is important to focus on the positive benefits that will come with continued, regular exercise such as mental alertness, increased energy, better endurance, higher levels of strength, and additional flexibility. Working through the challenges and focusing on the positive adaptations can help beginners turn exercise into a regular habit.