This summer, Paris is adorning itself in colorful rings and international flags as athletes flock to the City of Lights for the world’s greatest competitive celebration: the Olympic Games.

Javelins will fly, cyclists and sprinters will blur their way to finish lines, and teams of top athletes will go head-to-head to win gold for their countries. Witnessing such displays of human excellence can be aweinspiring— and may even fuel you to join the fun by picking up a sport yourself.

However, leaping full force into a new physical activity may not be the best course of action. After all, Olympians go through months of wellmeasured, intentionally planned exercise regimens before hurling themselves over high-jump bars or diving into pools from dizzying heights. So whether you want to become a workout warrior or have just a casual interest in stepping up your sports participation, be sure that you train the right way. Follow this guide to kick off your new athletic hobby, stay healthy as you develop your skills, and enjoy the most benefits from your routine.

Identify your aim

Unless you are a teenager in top form, it’s likely too late to realize any Olympic ambitions, but you can still set lofty goals. Maybe you want to join a competitive sports league in your town, reach a measurable target such as lifting a certain weight, or feel a little more confident in your skin. Or perhaps you simply want to add some extra recreation to your life. Reflect on what you want to get out of your new athletic activity: better health, entertainment, or a specific achievement. Identifying and

Talk to your doctor—no, really

You may often hear this recommendation before starting a new exercise routine, but it isn’t just a common legal disclaimer; it’s solid advice that can help protect you from harm. Any sort of physical activity will apply stress to your body, so visit your doctor before you hit the gym, road, or field—even if you think you’re in impeccable health—for their advice on what you can reasonably endure. A family doctor or internist is a smart first contact. If you also have specialist providers in your health-care rotation, such as a cardiologist, physical therapist, or pain-management doctor, ask your primary care physician if you need clearance from these professionals as well. Be up front with your intentions. Inform your health-care provider that you’re beginning a new fitness program and need their blessing. (Don’t be surprised if they seem thrilled with your news; according to the CDC, only half of adults engage in enough physical activity to help reduce or prevent chronic health conditions.) Ask for a preventative physical exam, and then request a review of your medical history, family health history, and any current symptoms. You may need to undergo further testing, such as a cardiac stress test, depending on your unique health needs.

Once your health-care provider determines what you can safely handle and where you should set limits, take their advice to heart. Regardless of how well you may feel, some conditions, like diabetes or asthma, can make overdoing sports participation dangerous. If your doctor recommends against certain activities or degrees of activity—for example, training every day—listen to them. Being practical now is better than risking injury later.

Train like a beginner

Don’t force yourself to contend with the pinnacle of athletic performance at the jump. Start with small, reasonable goals rather than Olympic-sized ones. If you want to participate in a half-marathon, for instance, build a plan that includes shorter runs that progress in length until you can endure the full route. Or if you want to become a skilled tennis player, begin by growing comfortable with a racket and practicing the basic footwork. Working toward these smaller goals will help form the foundation of your future victories.

Always train safely

Remember to warm up for a few minutes before you begin exercising, stay hydrated during your practice, limit your sun exposure, and cool down for a few minutes after you finish. Listen to your body, and stop if you experience pain or serious discomfort. As Healthline says, “Working out harder and faster is not necessarily better. Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.” Step up the intensity or frequency of your activity in intervals, but stay attuned to what your body can handle.

If you want to go a step further, work with a fitness coach or sign up for beginner classes in your area. A professional can help you challenge yourself safely and polish your skills more quickly.

Keep at it

Track your progress in a fitness app like Apple Health or Samsung Health, and take note of your improvements as they happen. You might notice your endurance increasing and your abilities refining. With enough commitment, you may see your three-point shots falling a little easier on the basketball court or your overhand volleyball serve becoming harder to return.

However, if results aren’t coming as swiftly as you’d like, have patience. It’s natural to feel frustrated or discouraged when you experience obstacles to your success. As a swimmer, for instance, you might find that the butterfly stroke is difficult to nail and drains your energy quickly. But instead of holding yourself to the standards of top athletes or comparing yourself to peers with more experience, reflect on your own improvement and focus on your successes, even if they are as simple as showing up to practice three times a week. Whatever you do, continue working at it as often as you can. Progress may be slow, but it is achievable.

Enjoy the process

Finally, remember to have fun. You’re choosing this activity willingly, so if you feel that a sport tests your endurance limits too rigorously or has lost its luster, don’t feel forced to prolong your involvement any further. There are many ways to be healthy and active—in fact, research suggests that even basic recreational activities like walking can be excellent forms of exercise.

You may not earn medals for these events, but living an active, healthy lifestyle centered on activities you love is more valuable than gold.