If you’ve ever looked for information on getting and staying fit, you were probably met with an overwhelming barrage of articles, videos, books, and such.

For a beginner who is looking for nothing more than several good tactics to keep fit, it can be frustrating and incredibly confusing.

To that end, we’ve put together this list of five simple and actionable tactics you can use to stay fit. So long as you follow them with persistence, you will find it easier than ever to get (and stay) in good shape.

1. Lift Weights Three Times Per Week

Lift weights for 35 to 50 minutes three times per week. Focus on proven and practical exercises such as:

  • Squats;
  • Bench press;
  • Deadlift;
  • Overhead press;
  • Accessory exercises (bicep curls, lateral raises, tricep extensions, face pulls, hamstring curls);

Aim for progress - lifting a bit more weight, doing a couple of extra sets, doing a few more repetitions. Over the weeks, you should see some form of improvement.

That is all. It seems simple, right? And it truly is. You don’t need to make things unnecessarily more complicated if you want good results. Stick with the basics.

2. Do Some Aerobic Exercise

Aerobic (cardio) training is incredibly beneficial because it makes us more endurant, it burns a lot of calories, it can be quite useful in helping us lose fat, and it brings about dozens of health benefits.

More specifically, aerobic exercise appears to:

  • Improve our sleep quality;
  • Improve cardiovascular health;
  • Increase lung capacity;
  • Improve the body’s ability to use energy;
  • Regulate our blood pressure;
  • Regulate blood glucose levels;
  • Strengthen our immunity;
  • Improve brain health and cognitive abilities;
  • Boost our mood and energy levels;

So, doing two to three 20-30 minute sessions per week is a vital part of keeping fit and staying healthy.

3. Do Things At A Sustainable Pace

No matter what training program you want to try, you need to do things at a sustainable pace. In other words, before dedicating yourself to anything, ask yourself, “Is this something I can sustain over the long run?”

Sure, everyone can push themselves for a few weeks and power through a demanding training program. But the goal is to be able to follow through with it for months, years, and decades.

Long-term results require long-term efforts.

4. Track Your Progress

There is an old saying that goes, “If you don’t measure it, you can’t improve it.”

One of the most beneficial things you can do to keep fit is to track your progress. Meaning, you should monitor your workouts and see if you’re improving over time.

So, grab a simple notebook or download an app for your phone and start logging your workouts. Then, you can go back every so often (for example, once a month) to evaluate your progress and make changes if you have to.

5. Experiment and Have Fun

Contrary to popular belief, your training program should be fun - this is one of the crucial elements of longevity. If you find that you’re not enjoying your training, take a step back, and evaluate things.

For example, you don’t have to do a set of specific exercises. There are thousands of exercises to pick from, and you should take your time to find what you find the most fun.

If you don’t enjoy doing something, drop it and find something better. 

Enjoy the process, and you’ll be much more motivated to keep going.