If you're unsure where to start or how to progress safely, don't hesitate to ask for help from one of our personal trainers or a fitness professional. They can help you create a customised workout plan and provide guidance along the way.
How to get back into the gym after a break
Life can sometimes get in the way and the gym takes a backseat. Whether it’s a busy work schedule, travel, injury, or simply a loss of motivation, taking a break from your exercise routine is completely normal. But when you're ready to get back into the swing of things, there are a few things to keep in mind.
Take it easy when going back to the gym
The biggest mistake you can make is jumping straight back into your old routine at full intensity. Your body needs time to adapt, and pushing too hard too quickly can lead to injuries or burnout. Instead, try focusing on gradual progression
Week 1-2
Aim for 2-3 weekly workouts, keeping the duration and intensity low.
Week 3-4
Gradually increase the frequency, duration, and intensity of your workouts. Keep listening to your body, and don’t push yourself too far past your limits.
Week 5+
Continue progressing gradually and adjusting your workouts in line with what feels right for you.
How to get back into exercise
After a break, you can’t expect to be back at your peak performance level overnight. Setting unrealistic goals and pushing yourself too hard can lead to frustration and disappointment. Instead, focus on small, achievable goals. For example:
Goal 1
Go to the gym consistently for the first few weeks and get used to including it in your schedule again.
goal 2
Gradually increase the weights you’re lifting or reps you're doing.
goal 3
Try a new class, activity or piece of equipment.
Find Your Motivation
Getting back into the gym can feel easier when you have a clear reason for doing it. Maybe you want to improve your overall health, lose weight, gain muscle, or simply feel fitter. Whatever your motivation is, make sure to keep it in mind as you get back into your routine. A great tip is to make a list of your reasons for going to the gym and put it somewhere you'll see it often.
Make it Fun
Believe it or not, exercise doesn't have to feel like a chore, it can actually be a fun way to spend time after work or at the weekends. Here are a few tips for making your time at the gym more enjoyable:
✔ Find activities you enjoy. There are so many different types of exercise both in and out of the gym, so there's sure to be something out there that you'll enjoy. Whether you like cycling, weightlifting, swimming, HIIT, yoga, or playing sports, there's an activity for everyone.
✔ Make it social. Exercising with friends or family can make it a lot more fun and motivating. You can also join group fitness classes or sports teams.
✔ Listen to music or podcasts. This can help you get into the zone and give you that extra energy boost for your toughest workouts.
✔ Reward yourself. Don’t forget to celebrate all your exercising achievements, big or small.
✔ Set realistic goals. Start with achievable goals and gradually increase the intensity and duration of workouts.
✔ Use technology to your advantage. Tons of fitness apps, including ours, and trackers can help you stay on track. You can use these apps to track your progress, set goals, and even find workout buddies.
✔ Don't compare yourself to others. Everyone's fitness journey is different, so focus on your own progress and don't worry about what other people are doing.
Don't be afraid to ask for help
Remember
Listen to your body
If you're feeling pain, stop and rest.
Be patient
It takes time to get back into shape.
Ask for help
Don't be afraid to ask for guidance
Celebrate your progress
No matter how small, every step forward is a victory.
Getting back to your local gym after a break can be a challenge, but it's definitely doable. With a little planning and effort, you'll be back on track to achieving your fitness goals in no time. The most important thing is to get started and keep moving. Don't let fear or self-doubt hold you back. You've got this!