Then pay close attention to which muscles feel like they’re driving your movement. “Say you’re doing reverse lunges. You want to feel it in your glutes, your hamstrings, and a little bit in your quads,” Cheng says. If you do—and especially if the sensation is similar on both sides of a one-sided move—count it as a win. (And if not, you have a great goal for next time.)
15. You kept it up for longer.
As you gain fitness and endurance, you’ll notice you can keep moving for longer before you fatigue. You might start by being able to run 10 minutes, but eventually you can work your way up to 15, 20, and longer, Oerum says.
A similar calculus applies to strength training. “A sign of improved strength can be more weight, but it can also be more sets and more reps,” Reichlin says—extra helpful if you’re limited in your home equipment.
16. You’re less tired afterward.
As upbeat as they are, LaShae’s dance workouts aren’t easy: “Your legs may be shaking after the workout,” she says. That quivering itself means you worked hard—but so too does the fact that you don’t feel it as much once you start getting used to the workout.
17. And you maintain that energy buzz for longer.
In fact, once you get into a groove, regular workouts actually increase—rather than deplete—your energy throughout the day. “People think, I should be more tired because I’m working out harder,” Winter says. “But if you’re finding a good cadence of exercise that works for your body, you should find that you’re more energized throughout the day.”
For instance, long runs that might have once banished you to the couch for the rest of the weekend should eventually start to feel more routine. If you’re taking care of your body well and gradually building up, you’ll find you can successfully knock out a significant distance and still make a plan or two for Saturday and Sunday.
18. You’re looking forward to the next one.
Effective workouts should challenge you, but not to the point of dreading another one. At the end, you want to feel accomplished and invigorated: “You showed up, you showed out, you did your thing, and you can’t wait to do another one,” LaShae says.
That’s also one way Townsend measures his success as an instructor. “You want people to think about the workout the next day and to be like, I want to go back and do that again,” he says.
19. Your mood improved.
After her second baby, LaShae developed postpartum depression. Moving her body again was a big part of regaining her mental health. “Every day, I felt more like myself, more alive.” Even if you’re just a little down in the dumps, movement can lift you up. A short-term boost of feel-good chemicals like endorphins often follows a run or high-intensity interval session.
Of course, exercise doesn’t represent a standalone treatment for serious conditions like anxiety and depression, though it can go hand in hand with other treatments, Michele Kerulis, EdD, LCPC, an associate professor who specializes in general mental health, sport and exercise, and lifestyle and wellness at Northwestern University’s Family Institute, says. You should still seek help from a medical professional if you’re overwhelmed or thinking about hurting yourself or others. (Here’s how to find a therapist that works for you.) If you are in a crisis and need immediate help, don’t hesitate to contact your local hospital or the confidential National Suicide Prevention Hotline at 988, which is available 24/7.
20. You took a step in managing a physical condition.
Exercise also benefits people with a wide range of physical ailments, from arthritis to heart conditions. And while some of these perks add up over time, others can appear after a single session.