Getting back into the gym and fitness after time off can feel like a real challenge, physically, mentally, and emotionally. But here’s the truth: we’ve all been there. Whether it’s been a few weeks or even a few months, life sometimes just gets in the way.
Maybe you’ve been on holiday, been unwell, just moved house, been through a busy stretch at work, or simply just lost your motivation. Whatever the reason, taking a break from the gym is more common than you think, but getting back into it doesn’t need to be overwhelming.
The good news? You don’t have to jump in right where you left off. In fact, it’s better not to. Easing your back in slowly but with intention is usually the smarter move.
In this guide, we’ll go through practical tips for getting back into the gym, dealing with the mental hurdles, and choosing the right workouts to ease you back in safely and sustainably.
Getting back into the gym after a long break
Before we start, it’s important to acknowledge that fitness breaks are completely normal. Even elite athletes take time off to recover, reset, and return stronger.
Some common times when your gym routine could get disrupted include:
- The summer holidays
- Winter flu season
- Busy work periods
- Major life changes (e.g. moving house or having a baby)
- Mental health challenges or burnout
But the bottom line is you’re not alone, and it’s possible to build yourself back up again, one step at a time.
1. Set a realistic goal
Start with something realistic. It doesn’t have to match your previous levels. In fact, it shouldn’t.
Take running, for example. Let’s say you were comfortably running 10ks before your break. If that now feels out of reach, set a new short-term goal like doing 3k without stopping, or simply showing up to the gym twice a week.
Goals can help keep you both focused and accountable, but they also remind you that this is a process. You could even try giving yourself a soft deadline to give you something to work towards – e.g. “I want to be able to do 10 press-ups by the end of September.”
2. Take it slow
Getting back into the gym after a long break doesn’t mean doing five sessions in your first week. If anything, pushing too hard can derail your progress.
Start with shorter, low-intensity workouts to rebuild your base fitness, as your muscles, joints, and even your mindset need time to readjust. Overtraining or rushing can lead to burnout or injury, both of which will only set you back further.
3. Prioritise rest and recovery
You’ve probably heard that progress happens during rest, not during the workout itself, and there’s definitely truth in it.
When you exercise, your body undergoes stress. Your muscles get tiny tears (which is a good thing) and need time to heal and regrow stronger. So, if you skip rest and recovery days, you’re not giving your body the time it needs to adapt and improve.
Make sure you also get enough sleep, stay hydrated, and fuel your body properly with nutritious food.
4. Do something you enjoy
This might sound obvious, but it’s so often overlooked. You’re far more likely to stick with something you actually enjoy.
If you hated running before your break, don’t force yourself back onto the treadmill. Love music and movement? Try a dance fitness or aerobics class instead. Prefer a solo experience? Strength training or swimming could be perfect for you.
Use this time as a chance to reassess and reset. Maybe the exercise you were doing before wasn’t working for you, and that’s why it didn’t stick. Try different formats until you find something that fits your body, mind, and lifestyle.
5. Warm up, cool down, and stretch
Stretching becomes even more essential after time away from the gym. Your muscles may be tighter, your joints a little stiffer, and your risk of injury slightly higher.
Before every workout:
- Warm up (5-10 minutes of light cardio or dynamic movement)
- Cool down (this can be a slow work or gentler movement)
- Stretch (especially the areas you’ve trained)
Stretching has many benefits. It can increase flexibility, support joint health, and help your muscles recover faster after your workout.
6. Stick to a routine (but be flexible)
Structure brings consistency, and consistency brings results.
Creating a weekly routine can also help remove ‘decision fatigue’. Instead of wondering, “Should I work out today?”, your brain already knows: Monday = strength, Wednesday = class, Friday = rest, and so on.
That said, don’t aim for perfection. As we said earlier, life happens, and you may well miss a workout here or there, and that’s completely fine. What matters most is what you do most of the time, not all the time.
Plan your workouts into your diary like appointments, and treat them as a non-negotiable part of your work. However, be kind to yourself if things don’t go exactly as planned.
7. Use a fitness app
From progress tracking to workout inspiration, apps can be super helpful when getting back into the gym. Popular apps include:
- MyFitnessPal: for food and nutrition tracking
- Strava: for runners and cyclists
- Nike Training Club: for free bodyweight and gym workouts
- Fitbod: a personalised gym workout generator
- Centr: a holistic app including workouts, mindfulness, and recipes
Many apps also include community support features, which can help you stay motivated even when things get tough.
8. Find a workout buddy
If you’re struggling to motivate yourself, find a friend, family member, or even a work colleague to join you. Having someone to check in with or exercise alongside can make a huge difference.
Even if your routines or goals don’t always fully align, just knowing that someone else is working towards similar goals can help you stay accountable. Plus, exercise is always more fun when it’s social, and there’s nothing wrong with a bit of healthy competition from time to time, either!
If you’re not sure where to start, check out the group classes available at your local gym or fitness centre. These can be a great entry point if you’re easing yourself back into things and want someone to help guide you through it.
Best workouts to get back into the gym
When getting back into the gym after a break, gentle but effective workouts are often the best way forward. Here are a few that strike a nice balance between challenge and accessibility:
Full-body resistance circuit (30 minutes)
- 10 bodyweight squats
- 10 incline push-ups
- 10 glute bridges
- 10 dumbbell rows (light weight)
- 30-second plank
Repeat for 3-4 rounds, resting for 60 seconds in between each. This circuit activates all the major muscle groups, helping you rebuild strength and mobility without overdoing it.
Treadmill walk-job intervals (20-30 minutes)
- 5-minute warm-up walk
- Alternate 1 min jog / 2 min walk
- Repeat intervals for 15-20 minutes
- 5-minute cool-down walk
Intervals help build cardiovascular fitness gradually and reduce the impact on your joints.
Yoga or mobility flow (20-45 minutes)
- Focus on hips, hamstrings, shoulders, and spine
- Use props such as blocks or straps, if needed
- Keep things slow and controlled
This is great for increasing your flexibility, reducing your injury risk, and reconnecting with your body. Wall yoga, in particular, is an incredibly powerful and effective form of yoga to try.
Core and stability
- Dead bugs (3 sets of 10)
- Bird dogs (3 sets of 8 each side)
- Side planks (30 seconds per side)
- Glute bridges (3 sets of 12)
Strengthening your core can improve posture, balance, and performance across all types of training.
How do I get mentally get back into the gym?
One of the hardest parts of returning to the gym is overcoming the psychological and mental barriers you may have. A long break away can lead to doubt, fear, and comparison creeping in. Here’s how you can overcome this:
- Self-compassion: remind yourself that you’re not ‘behind’. In fact, you’re exactly where you need to be
- Remind yourself why you started and revisit it often
- Silence the comparison: you’re not competing with the person next to you or even your past self
- Celebrate the small wins: every rep, workout, and milestone counts.
Remember, progress isn’t always linear, and it’s okay to have off-days. What matters most is showing up again tomorrow.
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Getting back to the gym, or indeed joining a gym for the first time, may well be your first step towards getting back into fitness and sticking to it. However, you may want to consider protecting yourself financially with specialist gym member insurance before doing so.
Even if you’re extra careful, exercising can always carry the risk of injury, which could leave you facing a period on the sidelines again.
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