So, you had a break from the gym and now you’re ready to get back on track? The first step is to embrace the time off that you enjoyed without any regrets about 'falling off track.' Maybe you dined out with friends at exciting new spots, skipped a few workouts for last-minute adventures, or simply allowed yourself to relax and live more in the moment.
Now it’s the perfect time to hit the reset button.
Getting back into a routine after a break—or maybe even starting a new one that aligns with your personal goals—can feel challenging. And that’s okay. The best things in life rarely come easy, but with consistency, even the toughest routines can become second nature. Now is the time to build sustainable habits that fit your lifestyle, and to embrace the process, even when it feels tough.
Here are some tips to help you ease into your fitness comeback and make this time your season of growth...
Set Realistic, Achievable Goals
Setting realistic, achievable goals is key to creating a sustainable journey. It’s easy to feel a burst of motivation and immediately want to tackle a marathon, go keto, or commit to two-hour workouts every day. But those types of extreme goals often fizzle out just as fast as the initial excitement. That’s why it’s so important to start small and aim for goals that fit into your life, not ones that turn it upside down.
Start by writing down three specific goals you want to achieve, but make sure they reflect how you want to feel. For instance, instead of saying “I want to lose weight,” try something more personal like, “I want to feel amazing in the black dress that’s been sitting in the back of my wardrobe, so I can feel confident at the Christmas party.” Rather than “I want to eat less,” reframe it as “I want to eat mindfully." And instead of just saying “I want to be stronger,” make it specific: “I want to lift X amount of weight in my deadlifts.” Being specific makes your goals more tangible and gives you something to anchor to, especially on the days when motivation is running low.
Remember, life throws curveballs—whether it's tough days at work, cold mornings when bed is tempting, or feeling drained from poor sleep. Extreme goals often fail because they don’t allow flexibility, especially when restarting. Setting rigid expectations can lead to discouragement when life intervenes. Instead, focus on realistic, gradual goals for better success. Each small win builds trust and confidence, creating momentum for lasting change. It’s these small victories that lead to big, lasting results.
Transitioning Back Into Training
Whether you’re returning to the gym after a break or stepping in for the first time, it can feel like an intimidating space. But remember, just because it feels intimidating doesn’t mean it is. Here are some practical tips to ease your transition and make the gym feel like a place where you belong:
- Bring a friend (drag them along if needed—they’ll thank you later!). Having someone by your side makes the experience less daunting and more enjoyable.
- Treat yourself to a new workout set that makes you feel confident. Sometimes, a fresh outfit can give you that extra motivation to show up.
- Stick to machines you’re familiar with until you’re more comfortable in the space. Easing in with exercises you know will help build your confidence.
- Have a plan! Whether it’s working with a personal trainer, following a fitness app, or writing down your own routine, knowing what to do beforehand takes away a lot of the uncertainty.
- Try a workout class. Group workouts are a great way to stay motivated, meet new people, and make the gym experience less intimidating. Plus, classes can add a fun dynamic to your routine.
If you’re feeling out of shape or haven’t worked out in a while, don’t worry about jumping into an intense regimen right away. Start with lighter weights, and shorter sessions, or incorporate some low-impact cardio to rebuild your endurance and strength gradually. This approach will help your body readjust without overwhelming yourself.
Create a Workout Schedule that Fits Your Routine
Why is it so important to have a workout schedule that fits into your routine? Because it helps you stay accountable. When you block off specific times for your workouts, you’ve created non-negotiable YOU time—something you should treat as important as any other commitment. For example, if you have work or class at 9 a.m. on Tuesdays, plan your workout for either before or after, and mark it on your calendar like you would for any other appointment. Treat it like a flight you’ve booked—you wouldn’t miss that, right? Once you walk into the gym, you’ll already know exactly what you’re doing, creating consistency in the long run, and as we know, consistency breeds success.
With a well-planned schedule, you’ll avoid wasting time wandering around the gym trying to figure out what to do, and you’ll be more efficient in your sessions—who doesn’t love that? It’s all about maximizing your time and making sure you stick to your routine.
Transitioning Back Into Nutrition
Getting back on track doesn’t mean cutting out all the foods you enjoyed over the summer. Instead of focusing on restrictions, aim for balance and structure. It’s about making choices that fuel your body and support your goals.
Meal Prepping: Prepare 1-2 meals in advance, especially on busy days, so you’re less tempted to order takeout. Convenience helps maintain healthy habits.
Stay Hydrated: Ask yourself if you’re hungry or just thirsty. Staying hydrated is essential for energy and health—aim for 2-3 liters of water daily. A bottle with measurements can help track intake.
Hit Your Protein Intake: For muscle growth and recovery, prioritize whole foods like lean meats, eggs, and legumes. Supplement with quality protein powder if needed.
Supplement Smartly: Whole foods are key, but supplements can fill gaps. Whether protein, creatine, or specific vitamins, consult a healthcare professional to choose what’s right for you.
Remember that it’s not just about reclaiming your workout routine; it’s about nurturing a balanced and fulfilling lifestyle. Focus on setting realistic goals that reflect how you want to feel and don’t hesitate to ease back into training at a pace that suits you.
Above all, be kind to yourself during this new start. Celebrate each small victory along the way, and remember that the path to lasting change is built on consistency, patience, and self-compassion. So, lace up those trainers, grab your favorite snacks, and get ready to make this time your best season yet.
