Life happens, right? Whether it’s an injury, pregnancy, vacation, or just too much on your plate, workouts can slip to the bottom of your priority list. But here’s the good news: getting back into working out is completely achievable, and you’ve already taken the first step—deciding to restart.
Let’s break down how to get back into working out and make your comeback enjoyable, safe, and successful.
Muscle Memory: Your Secret Weapon
If you’ve ever worked out consistently in the past, you’ve got an ace up your sleeve—muscle memory! This incredible ability helps your body quickly adapt and regain strength. Even if it’s been years since you touched a dumbbell, progress is still within reach.
The key is to rebuild healthy habits and ease into it. Forget quick fixes—focus on sustainable strategies to ensure long-term success.
Essential Tips to Restart Your Fitness Journey
Let’s dive into seven essential tips to help you get back on track.
1. Have a Plan
Jumping into the gym without a strategy is like trying to drive to a new destination without GPS. Take a moment to map things out.
Here’s how:
- Plan your training split and choose how many days a week you want to train.
- Schedule workouts in advance to avoid excuses.
- Write out exercises, sets, and reps for each session.
- Use your calendar to block off workout times as non-negotiable appointments.
Planning removes decision fatigue and sets the foundation for consistency.
2. Set SMART Goals
Vague goals like “get fit” won’t cut it. Instead, use the SMART framework to set yourself up for success:
- Specific: Define your objective, like running a 5K or deadlifting 150 lbs.
- Measurable: Track progress with metrics—whether it’s pounds lifted or miles logged.
- Attainable: Set goals that challenge you without being overwhelming.
- Relevant: Pursue goals that truly matter to you.
- Time-Bound: Assign a deadline to create urgency.
Example: “I want to increase my bench press by 20 lbs in 8 weeks, adding 2.5 lbs each session.”
3. Start Slow
It’s tempting to go all-in, but easing into your workouts is the smarter choice. Start with lighter weights, shorter sessions, or low-intensity cardio. Prioritize proper form over heavy lifting to prevent injuries and build a solid foundation.
Everyone's starting point will be different, it all depends on your fitness level.
4. Don’t Skip Flexibility and Mobility
After a long break, your muscles and joints might feel stiff. Incorporate dynamic stretches into your warm-up and static stretches into your cool-down. Adding yoga or foam rolling can also improve mobility and reduce soreness.
Flexibility training isn’t just for injury prevention—it’s your ticket to smoother, more effective workouts.
5. Find a Workout Buddy
Everything’s better with a friend! A gym buddy keeps you accountable, motivated, and consistent. If you can’t recruit a friend, consider joining a fitness app! A fitness app, like One Fitness, helps provide structured workout routines for beginners and advanced lifters. Having a workout planned and ready for you helps take the guesswork out and make it easier for you to step into the gym with confidence!
6. Listen to Your Body
Soreness? Normal. Sharp, excruciating pain? Not normal. Learn to recognize the difference and know when to push through versus when to step back. Schedule rest days and incorporate active recovery, like walking or gentle stretching, to keep your body feeling good.
Pro tip: Warm-ups and cool-downs are non-negotiable—they help reduce soreness and prevent injuries.
7. Prioritize Sleep
Your muscles rebuild and grow stronger while you rest. Aim for 7-9 hours of quality sleep each night to maximize recovery and performance. Remember, gains happen during recovery—not just in the gym.
FAQs: How to Get Back into Working Out
How long does it take to get back in shape?
It depends on factors like how long you’ve been inactive and your previous fitness level. Thanks to muscle memory, those with prior experience often regain strength within weeks. Beginners may take longer, but consistency pays off.
Do I need any fitness gear to restart working out?
Most people restart with lighter weights and focus more on form before hitting heavier weights. However, some good gear that can help restarting your journey easier includes...
- Ankle Straps: These are great for cable leg workouts which can help you perfect your form and build leg strength.
- Wrist Wraps: Wrist wraps can come in handy as you start progressing because they help secure your wrist and stabilize it during heavy pushing exercises. This will help protect your wrist joint from strain.
- Knee Sleeves: Knee sleeves provide added support and warmth for your joints, especially when you're getting back into squats, lunges, or any leg exercises. They help protect your knees from strain as you increase intensity.
- Gym Bags: A stylish, functional gym bag keeps all your gear in one spot—so you can grab and go with ease, no matter how packed your schedule is. Stay organized, stay on track, and never miss a workout!
What workouts should I start with?
Begin with full-body workouts that focus on compound movements like squats, lunges, push-ups, and rows. Keep weights light and emphasize proper form. You can start with a more intricate training split, but the key is to start slow and focus on form and rebuilding your strength and endurance.
How do I stay motivated?
Set small, achievable goals and celebrate every milestone. Surround yourself with a supportive community, and don’t underestimate the power of an energizing playlist!
Should I change my diet when restarting workouts?
Yes, this is especially crucial because your diet can either make or break your workouts and recovery. A balanced diet rich in protein, healthy fats, and complex carbs can enhance your workouts and recovery. Staying hydrated is also crucial.
Restart and Transform Your Fitness Routine With One Fitness
Getting back into working out doesn’t have to feel overwhelming. Follow the tips we listed above and consider joining One Fitness App – our sister company! Fitness professional, Iulia, personally plans every single workout program and challenge that is designed for all fitness levels. She also has personal experience with taking a break and restarting post-pregnancy, and she is proof that you can restart and transform your body!
Activate your 7-day free trial to get access to all her workouts and everything that makes the app so great. Your journey to transformation starts at One Fitness.