As I start working out, what will I notice right away?

Exercising provides many immediate benefits that you should begin to feel shortly after starting a fitness program. Once you start exercising routinely, you will develop a body awareness and a better understanding of the difference between how you feel and how you want to feel. Most people find that exercising makes them feel better, and this helps provide the impetus to continue and expand their routine. Some of the reported positive effects span far beyond what you might first expect. Initially, you will start to burn more calories, and this will help with weight management. Your heart strengthens as it works harder to meet the increased demands and pump blood and oxygen throughout your body. As a result of exercise, you might find that you experience a better, more restful sleep at night. You should also find that you are more alert and have more energy to get you through your day. This increased energy, cardiorepiratory endurance, and strength will all help you progress in your workouts and allow you to move to higher intensity exercises.

In a relatively short period of time of regular exercise you will begin to notice improved mood, more energy throughout the day and an ability to better handle stress and anxiety. Regular exercise will also help you to fall asleep faster, sleep more deeply and sleep for longer periods of time.

All of this has an impact on everything that happens throughout your day. For example, if you get improved sleep, you feel refreshed and energized and already start your day with more energy. A good nights sleep also allows your body/muscles to relax which is necessary for repair and recovery. 
Dr. Mike Clark, DPT
The most immediate change you will encounter is the change in your strength.  Your nervous system is fast to respond and adapt to a new workout and you might find that in just a few days, the amount of resistance you struggled with on Day 1, is now much easier to lift.  Be careful to not go overboard and lift too heavy when you are just starting out!  Just because you can, does not always mean you should!  Keep working with lighter resistance for at least the first 3-4 weeks, progressing to heavier weights over time.  Secondary to your strength changes, you will start to feel more energized and invigorated.  Pay attention to how you feel once you begin your workout program.  Those feelings are often overlooked when you are focused on reaching your goals, but they are extremely important in helping to keep yourself motivated.  When you feel great, you perform better at home, work, and often just embrace a better outlook and more positive attitude.  Physical changes, such as a smaller waistline, bigger biceps or reduced weight on the scale will happen over time – but you might not see these changes immediately.  They are coming!  Often these changes occur gradually so you might not see them week 1 – but you should see notable differences by week 4 of your program. 
Woman Working Out with Resistance Band

Dependent on what the goal of your exercise program is, deciphers what you might notice right away. Our bodies tend to lose flexibility and mobility first, balance follows, with strength and endurance not far behind. An integrated program that challenges the above components efficiently will have you noticing changes in your ability to move, balance, and enhance strength within workout 2 & 3. Your nervous system is an incredible adaptive machine. You might notice that your hips feel looser, you can reach your opposite leg out farther in a balancing move, and you can lift a weight that is a few pounds heavier. 

It is important to remember to progress your program properly, and not overdue the routine just because you are feeling better. Consistency and persistency are key traits to develop with your new exercise program. Within 4-6 weeks you will begin to notice big transformations within yourself.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.