Starting an exercise routine can be extremely intimidating for one who considers walking to the fridge to grab a beer their daily form of exercise. I’m here to calm your worries and tell you that even the sweetest potato can become a gym junkie in five easy steps. The first step doesn’t even involve any movement. You can totally do this.

Step 1: Reflect

Think about the type of exercise that you consume through various media outlets. Is there a particular sport that you always gravitate to watching on television? Maybe you lean towards baseball movies whenever it’s your turn to pick the Friday night flick.

Consider your youth. There was probably some form of exercise that you enjoyed when you were young—whether that was playing tag, swimming in your neighbour’s pool, or jumping on a trampoline—it was carefree and you loved it.

Tap into your deepest desires. For years you’ve been wondering just how exactly belly dancers do what they do. You’ve watched David Beckham tear down the field and yearned for his quads. You’ve admired from afar the immaculate triangular-shaped backs of competitive swimmers. This is your time to turn your dreams into reality.

Step 2: Phone a friend

Even experienced athletes use motivation from a friend to help keep them on track. Social consequences can be a powerful tool in helping you to not only begin an exercise routine, but also to maintain one. Think about it. If you only have yourself to answer to, it’s going to be easy to blow off the gym and (re)watch Breaking Bad.

If your best friend calls you at seven in the morning for your daily run and doesn’t quit until you answer, chances are you’ll probably get up and run just to get rid of that annoying ring. Friends can also provide a little competition. If both of you are new to exercising, it’s fun to track your improvement side by side.

Step 3: Pick your passion and try it out

Combine steps one and two. It’s time to get your butt off the couch and move. Sign up for that yoga class you’ve been admiring from a distance, throw on some tights, and stretch away. Lace up those running shoes that have been gathering dust in your closet and get outside. If a gym membership is more your thing, it’s time to actually start attending. Group fitness classes—available with most gym memberships—are a great place to start.

Step 4: Include reinforcement

Luckily, physical activity is self-perpetuating. Your body releases endorphins during exercise. Endorphins are neurotransmitters in your body that make you feel good.

Exercise is also beneficial to your mental health. The sheer act of physically exerting your body involves a ton of focus, and can help with stress management and anxiety reduction. It will tire you out too, and might help soothe your sleep at night.

But don’t get too excited – natural reinforcement is probably not enough for the average person. I’ve been a fairly active individual for most of my life, and sometimes I find it impossible to just get up and do it. That’s where outside reinforcement comes in. You need something that you can look forward to, something that only comes after you’ve done your workout of the day. If you’re working out with a friend, maybe the two of you can grab some coffee afterwards. If movies and television are more your thing, allow yourself some solid time in front of your favourite show.

Step 5: Incorporate strength training

All exercise programs can benefit from some simple strength training. If you’re new to weights and bodyweight exercises and you can afford a personal trainer, pay for one session to learn the basics. Trainers can be pricey, though, so if it’s not in your budget, grab a friend who frequents the gym to show you the ropes. Strength training, though important, can be dangerous if you don’t use proper form and proper weights for your athletic ability.

Strength training is imperative for increasing your bone density; having low bone density can increase the risk for developing osteoporosis. Strength training can also help with weight maintenance, cardiac health, and depression.