Restart Your Fitness Journey: A Step-by-Step Guide to Resuming Exercise After a Break

Many of us have been there – you hit the gym religiously for weeks or months, seeing results and feeling great. Then, life gets in the way, and before you know it, that well-trodden path to the treadmill is overgrown with the weeds of lapsed time. Re-entering the fitness arena after a hiatus, whether from an injury, a busy work schedule, or personal reasons, can be daunting. 

But fear not, because restarting your fitness journey isn’t just about picking up where you left off; it’s an opportunity to redefine your goals, your approach, and most importantly, your relationship with exercise. In this in-depth guide, we’re going to walk you through the process of getting back on track with your fitness regimen and making it a sustainable part of your lifestyle. 


  1. Understanding the Challenge of Restarting Exercise 

Embarking on a fitness renaissance requires more than just sports enthusiasm. It’s a mental and physical journey, with the mental aspect often being the toughest challenge. After a break, many feel discouraged by lost momentum and an inner voice of self-criticism. This section addresses these challenges head-on and provides strategies to overcome them. 

  • Mental Roadblocks: What’s Holding You Back? 

Before you lace up your trainers, it’s essential to understand the mental barriers that may deter you from reintroducing physical activity into your life. These can range from a fear of failure to unrealistic expectations and comparisons to your previous fitness levels. It’s important to acknowledge these feelings and remind yourself that a restart is just that – a fresh beginning, not a step backward. 

  • Setting Realistic Expectations 

One of the most common mistakes when restarting an exercise routine is setting overly ambitious goals. Remember, Rome wasn’t built in a day, and neither will be your new fitness regimen. By setting realistic goals – such as aiming for a certain level of consistency rather than immediate results – you set yourself up for success and avoid the disappointment that often leads to quitting. 


2. Assessing Your Current Fitness Level 

It’s easy to overestimate your fitness level after a break. This section will guide you through a straightforward assessment to help you understand where you currently stand and to set benchmarks for your progress. 

  • Balancing Weight and Cardio: Are You Equipped for Both? 

A well-rounded fitness regimen incorporates both cardiovascular and strength training. Assess your endurance with a brisk walk or light jog and gauge your strength with simple bodyweight exercises like push-ups and planks. By noting where you feel the most strain, you can tailor your workout plan to focus on your areas of improvement. 

  • Flexibility and Mobility: Often Overlooked, Always Essential 

Your ability to move freely and comfortably is a cornerstone of fitness. Test your flexibility with basic stretches – can you touch your toes without bending your knees? If not, no worries. Start working on your stretches, and you’ll see improvements that can do wonders for your overall athleticism and injury prevention. 


3. Creating a Balanced Workout Plan 

The next step is to create a structured workout plan. This plan should be customised to your current fitness level and should help you progress gradually to prevent injury and burnout. 

  • Incorporating Cardio: Walking Before Running 

For cardiovascular health, start with low-impact activities like walking, light jogging, or cycling. Aim for 20-30 minutes, three times a week, and gradually increase both the duration and intensity as these become easier and more enjoyable. 

  • Strength Training: Foundations for the Future 

Strength training doesn’t mean you have to jump right back into heavy weights. Begin with bodyweight exercises to build a foundation of strength. Focus on movements that target multiple muscle groups, such as squats, lunges, and planks, and aim for two to three sessions per week. 

  • Flexibility and Mobility: Daily Pruning for Your Physical Garden 

Improving flexibility requires consistency. Stretch every day, even if it’s just for a few minutes. Over time, add yoga or Pilates sessions to your routine to further enhance your mobility and range of motion. 


4. Starting Small: The Key to Sustainable Progress 

To ensure that your return to exercise is sustainable, you must resist the urge to dive headfirst into vigorous workouts. Starting with small, attainable goals is critical. 

  • The 10% Rule: Incremental Improvements 

An effective strategy is the ‘10% rule’ – each week, increase your workout durations or intensities by no more than 10%. This gradual approach allows your body to adapt and strengthen without overwhelming it. 

  • Patience as a Virtue 

Remember, your fitness journey is a marathon, not a sprint. It’s normal to feel fatigued and out of breath initially. Focus on the progress you make, no matter how small, and be patient with yourself as you work towards your goals. 


5. Incorporating Bodyweight Exercises Before Adding Weights 

Bodyweight exercises are an excellent way to rebuild muscle and improve your body’s awareness without the need for specialised equipment. 

  • Perfecting Form: The Foundation of Bodyweight Exercises 

When starting with bodyweight exercises, it’s crucial to focus on form over quantity. Proper form not only prevents injury but also ensures that you are activating the right muscles, which is essential for building strength. 

  • Progressing Gradually: Learning Your Limits 

Begin with one set of each exercise, focusing on 10-15 repetitions. As these become manageable, gradually increase the number of sets and the level of difficulty by modifying the exercises or slowing down the movement. 


6. The Role of Consistency and Routine 

Consistency is the magic ingredient in any fitness formula. Establishing a routine and sticking to it is key to your success. 

  • Setting a Schedule: Making Fitness a Non-Negotiable 

Find a time of day that works best for you, whether it’s first thing in the morning, during your lunch hour, or in the evening. By scheduling your workouts like any other appointment, you’re more likely to follow through. 

  • Variety for Motivation: Keeping It Interesting 

While routine is important, monotony can lead to boredom and eventually a lack of motivation. Incorporate different types of exercises, try new activities, and change up your routine every few weeks to keep things fresh and exciting. 


7. Listening to Your Body: Understanding Limits and Avoiding Injury 

Paying attention to your body’s signals is crucial in preventing overexertion and injury. 

  • The Difference Between “Good Pain” and Injury 

You’ve probably heard the phrase “no pain, no gain,” but not all pain is productive. Learn to distinguish between muscle soreness from a good workout and sharp, sudden pain that could indicate an injury. When in doubt, err on the side of caution. 

  • Active Recovery: Moving Without Strain 

On your rest days, practice active recovery by engaging in low-impact activities like walking, swimming, or gentle yoga. This helps to alleviate muscle soreness, promotes circulation, and maintains your mobility. 


8. Nutrition and Hydration for Optimal Performance 

Exercise and nutrition go hand in hand. What you eat and drink can significantly impact your performance and recovery. 

  • Fuelling Your Workouts: The Right Nutrients at the Right Time 

Before a workout, aim for a combination of complex carbohydrates and a small amount of protein. During longer workouts, consider a source of easily digestible carbohydrates, such as a sports drink. And post-workout, focus on protein to support muscle repair. 

  • Hydration: The Elixir of Exercise 

Hydration is vital, especially during rigorous workouts. Make it a habit to drink water throughout the day and bring a water bottle with you to sip on during your exercise sessions. 


9. Staying Motivated: Tracking Progress and Celebrating Milestones 

Motivation can wane, especially when the results you desire don’t arrive as quickly as you’d like. It’s important to keep your eye on the prize and recognise the progress you make along the way. 

  • Tracking Your Workouts: Keeping a Fitness Journal 

A workout log can be a powerful tool for motivation. Record each session, including details like duration, intensity, and how you felt. Seeing your progress on paper can be incredibly satisfying and encourage you to keep going. 

  • Milestone Celebrations: Every Step Is a Victory 

Celebrate small victories, such as completing your first full workout without stopping or reaching a new personal record in a particular exercise. These milestones are markers of your dedication and persistence and deserve recognition. 


10. Seeking Support: The Benefits of Workout Buddies or Coaches 

Having a supportive network can be a game-changer in your fitness journey. Consider recruiting a workout buddy or seeking the guidance of a personal trainer. 

  • Accountability Partners: Strength in Numbers 

Exercising with a friend not only makes workouts more enjoyable but also holds you accountable. You’re less likely to skip a session if someone is relying on you to be there. 

  • Professional Expertise: Coaches for the Win 

If you’re uncertain about the best way to structure your workouts or how to perform certain exercises, a coach or personal trainer can provide invaluable expertise. They can also offer the encouragement and support that you need. 


11. Adapting Your Workout to Changing Circumstances 

Life is dynamic, and so too should be your approach to exercise. This section will help you adjust your routine as needed to accommodate changes in your schedule or environment. 

  • Finding the Balance: Flexibility vs. Consistency 

While it’s important to be consistent with your workouts, life sometimes gets in the way. Be willing to adjust your schedule or the type of exercise you do to fit your current life circumstances while still ensuring you’re getting regular physical activity. 

  • Travel Tips: Exercising On the Go 

If you travel frequently, incorporate workouts that can be done in your hotel room, such as bodyweight exercises or high-intensity interval training. Many fitness apps also offer workouts that you can do from anywhere. 


Conclusion: Embracing the Journey Back to Fitness 

As you can see, restarting your fitness journey is not a one-size-fits-all, all-or-nothing endeavour. It’s a gradual progression of conscious choices, establishing routines, and celebrating small victories that accumulate over time, leading to remarkable improvements in your overall health and wellness. Embrace the process with unwavering patience and unwavering determination, knowing that each step you take, no matter how small, is a significant stride towards becoming a healthier, fitter version of yourself. With consistent effort and a positive mindset, you are bound to achieve incredible transformations that will leave you feeling energised, confident, and proud of your accomplishments. So, let today be the day you commit to this journey, knowing that the destination is not a fixed point, but rather a continuous state of self-improvement and personal growth.


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