How to Ease Back into Fitness After a Break

woman at gym

Sometimes life happens and we can get a little off track. If you’ve taken a break from your regular workout routine, these tips will help make it easy to start again.

Has it been a while (okay, a long while) since you last worked out? Don’t feel stressed, and don’t make excuses for not going back to the gym. The winter season often disrupts regular routines, causing many busy people to put their health and wellness on the backburner. Falling out of a regular fitness routine can make getting back into the gym difficult. (Especially if you’ve been sidelined by an injury, like back or neck pain.)

If you’re wondering how to begin working out again after taking a break, you need to know the right things to focus on to build up to your desired fitness level gradually. We can still make this easy on ourselves though — there’s really no need to worry at all. To help you get prepped, here are some things you can do. Follow these tips for beginning exercising again safely and effectively, helping you achieve your maximum fitness goals.

Don’t Push Yourself

The fact that you’re in the gym in the first place after a long break means you probably had to shift a few things around in your life in order to make time for the commitment. You’re now on the road to stronger bones, bigger muscles, and increased strength. With that said, lifting weights and introducing fitness routines can cause injury if done improperly or too often. 

Don’t burn too bright on the first day! You’ll never want to go back.

Focus on Form

After a few months’ break, it is always good to focus on your form, especially when performing heavy lifts, squats, or deadlifts. Focus on the muscle group you are targeting and slow down the movement. Good technique will help to avoid injury and will help to rebuild your strength and fitness rather than rushing into activities you’ll regret. If you’re looking to go deeper, check out 6 Workout Safety Tips at the Gym. You won’t regret it!

Set Goals

As you ease back into your workout routine, don’t forget to set goals to keep you focused. I recommend setting a specific, measurable, attainable, realistic, and time-sensitive S.M.A.R.T. goal. As the song goes, if you don’t know where you’re going, any road will take you there.

Find a Buddy

Not essential, but very helpful. An accountability buddy is someone you can attend exercise classes and sessions with. Or, someone to whom you can report your progress as a way to hold yourself accountable.

That’s where an accountability buddy can be key. It can be surprisingly challenging to return to exercise when we fall out of the habit. Creating an exercise plan might be easy, but sticking to it over the long term is another issue. Because we’ve all had experiences of giving up on new year’s resolutions, many feel defeated before we even begin. So, find a buddy, and you won’t be sorry!

Focus on Healthy Habits

Besides exercise, other healthy habits are essential to incorporate into your new routine. Things like eating healthy, fueling foods, reducing stress, focusing on mental health, and getting enough sleep should all be priorities as you incorporate exercise into your life.

One More Thing

Did these tips help you after a long exercise break? Was there something that I missed? I’d love to hear your thoughts at Also, please be sure to subscribe to the Heart & Soul Newsletter to receive more great tips straight to your inbox each Friday.

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