How to Start a Workout Routine Without The Pressure of Body Transformation

Why Exercise Isn't About Losing Weight (And Why That’s a Great Thing!)

At our gym, we believe your weight and body shape is the least interesting thing about you. What really matters is how exercise can make you feel stronger, happier, and healthier—without worrying about losing a single pound.

Here’s a little secret: You can get all the amazing benefits of exercise, no matter what your scale says. So let’s talk about why starting an exercise routine can change your life in ways that have nothing to do with weight loss.

Is It Wrong to Have a Weight Loss Goal?

Not at all! It’s completely okay to have a weight loss goal if that’s something you want. But here’s the thing: you can’t control whether your body loses weight or not. Weight loss is influenced by so many factors, like hormones, genetics, diet, exercise, and even stress levels. Instead of putting pressure on yourself to make the scale move, focus on the things you can control—like showing up at the gym, choosing nutrient-rich foods, and staying consistent with healthy habits.

When you shift your mindset to these controllable actions, you take the stress out of the process. Weight loss, if it happens, becomes a natural side effect rather than the sole focus. Plus, you’ll enjoy all the other amazing benefits of a healthy lifestyle, like more energy, better sleep, and feeling stronger every day.

How Much Should You Exercise?

First, let’s talk about how much exercise is recommended to stay healthy. You don’t need to spend hours in the gym every day to feel great. The World Health Organization (WHO) has guidelines to help you move enough for your body to, not just survive, but thrive. Whether you’re a busy parent, working long hours, or just getting started, these recommendations can fit into almost any schedule.

The World Health Organization (WHO) recommends that adults get:

• 150-300 minutes of moderate-intensity exercise per week like walking, jogging, swimming, raking leaves, etc.
• OR 75-150 minutes of vigorous-intensity exercise per week like kickboxing, cycling, zumba
• Muscle-strengthening activities at least 2 days a week

This might sound confusing, so I want to break it down into different plans for you. Here are three simple ways you can meet the WHO’s exercise recommendations, whether you prefer working out at home, in the gym, or with us at 9Round kickboxing fitness.

Walking + At-Home Bodyweight Exercises

• Monday-Friday: Take a 30-minute brisk walk in your neighborhood or on a treadmill.
• Tuesday & Thursday: Do 15 minutes of bodyweight exercises like squats, lunges, and push-ups.
• Total: 150 minutes of moderate-intensity exercise + 30 minutes of strength training = 180 minutes (3 hours) a week

Typical Gym Routine

• Monday/Wednesday/Friday: Do 60 minutes of cardio (elliptical, treadmill, or a cycling class).
• Tuesday/Thursday: Do 45 minutes of strength training (machines, free weights, or resistance bands).
• Total: 180 minutes of moderate-intensity exercise + 90 minutes strength training = 270 minutes (4.5 hours) a week

9Round Kickboxing Workouts

• Monday/Wednesday/Friday: Do a 30-minute 9Round workout, which includes kickboxing, strength training, and vigorous-intensity cardio.
• Total: 90 minutes of vigorous-intensity exercise + strength training included = 90 minutes (1.5 hours) a week

No matter which plan you choose, the key is finding something that fits your lifestyle and makes you feel good. Whether you’re walking in the park, lifting weights, or throwing punches at 9Round, remember, find something that you enjoy and that fits into your schedule.

6 Benefits of Exercise (That Have Nothing to Do With Weight Loss)

Now let’s talk about the benefits of exercise outside of weight loss. There are so many reasons to move your body, and none of them involve fitting into a smaller size. Regular exercise can help you feel better, stay strong, and handle life’s challenges with more energy and confidence.

Think about it: exercise helps your heart, your muscles, and even your brain. It can make you happier, improve your sleep, and give you the energy to tackle your busy day. Let’s dive into six ways exercise benefits your health without worrying about the number on the scale.

• Be Happier – Exercise releases chemicals in your brain, like endorphins, that naturally make you feel good.
• Improved Memory – Moving your body helps your brain stay sharp and can improve focus and memory.
• Helps You Sleep Better – You’ll fall asleep faster, stay asleep longer, and wake up feeling refreshed.
• Get Sick Less Often – Regular exercise helps your body fight off colds and illnesses more effectively.
• Builds Confidence – Meeting small exercise goals or simply moving regularly can make you feel stronger and more capable in every part of life.
• Helps You Live Longer – Staying active lowers your risk of many diseases, helping you enjoy a longer, healthier life.

If Weight Loss Isn’t the Goal, Then What Is?

So, if weight loss isn’t the goal, then what is? Setting goals is a great way to stay motivated and track your progress. But your goals don’t have to involve losing weight or changing how you look.

Instead, think about what you want to accomplish with your workouts. Maybe you want to feel stronger, run a race, or simply make exercise a fun part of your routine. Here are some exercise goals to help you get started—none of them require stepping on a scale!

• Run a 5K – Focus on crossing the finish line, not your finish time.
• Do a Push-Up – Start with one push-up and see how much stronger you get.
• Stretch More Often – Try touching your toes or improving your flexibility.
• Feel Stronger – Carrying your kids or groceries can become easier with regular exercise.
• Try a New Sport – Join a local kickboxing class, go swimming, or take a dance class!
• Have More Fun – Find a workout that makes you smile, like a group class or a walk with friends.
• Focus on Health, Not the Scale

When you exercise because you want to feel good, be healthy, or get stronger, it’s easier to stick with it. Why? Because you’re not chasing a number on a scale that might go up and down. You’re building a lifestyle that fits your body and your life.

Exercise becomes something you look forward to—like a fun habit, not a chore. And when it’s part of your lifestyle, you’ll keep doing it long after a “weight loss goal” would’ve stopped you.

Ready to Get Started?

You don’t need a “perfect goal” to start exercising—you just need a little time and a good reason to move. And we think the best reason is YOU. Let’s make exercise about feeling great, building strength, and living life to the fullest.

Remember, your weight and body shape is the least interesting thing about you. What’s interesting is the amazing things your body and mind can do—let’s celebrate that!

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