Returning to training after a break can be rough… but necessary.
Your health can take a back seat at any moment, and I’ve experienced that myself. After being out of training for more than a month, I found it tough to get back into the zone.
It’s not unusual for someone who once dedicated hours every week to strength training to suddenly let it slip or even drop off entirely. Sometimes life gets in the way, and sometimes the motivation simply fades.
Before you know it, months or even years have passed without consistent training.
If that sounds like you, don’t beat yourself up too hard, because I went through the same thing and also came out stronger and more determined than ever.
I’m not going to dig into why I had to shut down my workouts for a little bit, but I will share with you how you can get back on the horse.
In this article, we will dive deeper and go through some practical strategies that will help you re-establish your routine and rebuild your strength with confidence.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Best Strategies for Returning to Training After a Break
Starting back at the gym after time away can feel intimidating, but it doesn’t have to be overwhelming. Below are some practical strategies to help you get back into training and rebuild your strength with confidence when returning to training after a break.
1. Don’t overdo it
When you get back into the gym, resist the urge to do too much too soon. Overloading yourself right away can lead to burnout, frustration, or even injury. Be honest about your current fitness level and ease into training at a pace your body can handle.
If you’ve been out because of an injury, always check in with your GP or physio before restarting. Begin with low-intensity exercises that prepare your body for heavier work later.
I will say this: You’ll notice your lost strength and size will come back fairly quickly. What you need to focus on is getting back into your regular routine of hitting the gym.
2. Set goals
When you return to weight training, having clear goals will keep you motivated and give structure to your workouts.
These goals can be performance-based, such as hitting 225 on back squat, looking aesthetic again, building more muscle on your back, or lifestyle-oriented, such as committing to a set number of gym visits each week.
I always recommend choosing goals that matter to you and setting realistic timeframes for achieving them. Avoid overwhelming yourself by chasing too many goals at once.
3. Invest in the basics
You do not need to spend a fortune to be fit, but a few smart investments can make training safer, more comfortable, and easier to stick with.
Getting a good pair of walking or running shoes can help prevent injuries. Moisture-wicking clothing helps keep you warm in winter and cool in summer, while reflective gear ensures visibility in low light. Fitness trackers, whether a watch or a phone app, can also be a great motivator.
In fact, a 2020 review found that simply tracking steps encouraged people to walk more. It seems so simple, but all of these things can work.
Hiring a trainer for a few sessions or buying a class pass can also give you the structure and accountability you need. New gear or novelty alone won’t sustain your routine, but they can give you the push you need to get started down the path again.
4. Quality over quantity
When you return to training after a break, it is natural to feel highly motivated and want to do everything at once. That enthusiasm is great, but your body needs time to readjust.
Pushing too hard and too fast can quickly lead to overtraining, painful DOMS, or even injury, which is not exactly the welcome back you are hoping for.
Instead of worrying about the weight on the bar or how many sets you can complete, focus first on your technique and form.
5. Bring variation to your exercise
Adding variety not only keeps workouts interesting but also reduces your risk of injury and helps build a more balanced level of fitness.
You can do this in a few ways:
- Add intervals: Instead of jogging at the same pace for 30 minutes, insert short bursts of higher intensity. Try one to three minutes of faster running, or even 30-second sprints, to challenge your endurance.
- Try something new: Cross-training prevents overuse injuries and works different muscle groups. If you usually bike, try swimming. If you run, try cycling. Core-focused activities like yoga or Pilates are also great additions.
- Add strength training: One or two days a week of lifting with machines or dumbbells will help preserve muscle, protect your joints, and lower your injury risk.
6. Workout with a buddy
Having a workout buddy or training partner can make a big difference in motivation and accountability. You do not have to meet up for every session, but scheduling longer workouts together or teaming up on the days you feel less motivated can help you stay consistent.
One study found that people who exercised with a partner not only trained more often but also benefited from the emotional support that comes with having someone by their side. A little camaraderie can go a long way toward keeping your fitness on track.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
