Deciding to restart your workout after a break is already a win for your health. The tricky part is finding the motivation to turn that intention into action. Even when you manage to finally pick up those dumbbells or hop on the treadmill, the momentum sometimes lasts only a day. If you find it hard to get back into your workout routine and actually stick with it, the following tips and plans may help you out.
5 Tips to Get Back Into Your Workout Routine
With determination and the right plan, you can definitely make working out part of your life again.
1. Set Tiny but Attainable Goals
Vague goals like “getting back in shape” can make it hard to stay motivated. It’s better to focus on small, specific targets that are measurable and achievable. For example, aim to hold a plank for one minute or do cardio exercise three times a week. These goals give you something concrete to work toward and make progress easier to notice and celebrate.
2. Start With Little and Often
It may be tempting to jump back in where you left off, but remember that your body needs time to adapt. Taking it slow and starting with short, manageable workouts can help you rebuild consistency. If you’re unsure where to start, consider the NHS guideline of at least 150 minutes of moderate intensity physical activity per week and break it down into shorter sessions, such as 30 minutes a day, five days a week.
3. Choose What You Like and Mix It Up
You are far more likely to stay consistent if you enjoy what you’re doing. Walking, yoga, Pilates and cycling all count, as do activities like dancing and roller skating. It’s also a great idea to mix different types of movement to work different muscle groups.
4. Plan Your Rest Days
You need rest days to give your body the time it needs to recover, which helps you avoid injury. It also reduces muscle soreness, so you’ll likely return to your next workout feeling capable and motivated. The duration of your rest days depends on the type and intensity of your exercise. Generally, aim to take at least one day off from your daily workout routine each week.
5. Listen to Your Body
Your body constantly gives feedback, and learning to listen is essential for staying consistent. For instance, soreness is not always a good sign. The musculoskeletal system in your body includes bones, joints, muscles and connective tissues. Although discomfort that fades with rest is normal, sharp or worsening pain is a sign to slow down and potentially seek medical attention. Adjusting your workouts based on how you feel helps you stay consistent, safe, and healthy.
14-Day Reset Plan You Can Follow
Here’s an easy-to-follow 14-day reset plan to help you start working out again without overwhelming yourself.
- Days 1-3: Start with very low-impact, low-intensity exercise for just 15 to 20 minutes, such as brisk walking and cycling.
- Day 4: Take a day to rest or engage in light movement, such as stretching.
- Day 5-7: Introduce simple strength work using your body weight or resistance bands, such as squats, pushups, glute bridges and planks.
- Day 8-10: Gradually build on what you have been doing. Start introducing weight for strength exercises or extending your cardio sessions.
- Day 11: Use this as another rest day.
- Day 12-14: Push a little harder than before. Consider combining strength training with low-impact cardio.
After day 14, check in with your body and adjust your routine as needed.
Turning Your Reset Into a Routine
As challenging as it can be, restarting your workout routine after a long break is one of the best gifts you can give your health. Remember, some days will always be harder than others, but even showing up is progress. Before long, exercise will find its way back into your schedule.
If you're wondering where to start or what to buy, why not look at our Sets & Routines, to find the perfect fitness set to make your routine simpler.