Nervous About Getting Back to Workout After a Long Time?

Are you planning to get back to your workout routine after a long break? Maybe one year or more? Well, Congrats! You've already reached the first checkpoint. After all, health is your ultimate wealth. Now, we understand that it can be overwhelming and confusing to resume workout. But trust the process, everything will be fine and it's never too late to start over.

Whatever the reason was, your hectic schedule, or a much-needed rest, taking a break from exercising is more common than you might think. But the important thing is, you're here now, ready to jump back into the world of fitness.

In this blog, we're going to explore the journey of getting back into your workout groove after a long time. From understanding the challenge of starting again to crafting a workout routine that resonates with your current lifestyle, we will guide you through each step. Whether your gym membership card is gathering dust or your home workout space has become a temporary storage area, this post is here to help you find your fitness path again. So, let's get ready to reignite that fitness spark and embark on a journey back to routine, strength, and wellness.

Understanding the challenge

Stepping back into the gym or restarting a workout routine after a long time can feel like climbing a mountain after years of enjoying the view from the base. You may find it difficult to do a certain type of workout which you could do easily earlier. The reasons for taking a break from exercise are as diverse as the individuals facing them. For some, it might be an injury that demanded time for healing and recovery. For others, significant life changes – such as a new job, moving houses, or expanding the family – could have taken precedence over gym time.

But when all the hindrances are cleared and you're required to get back on track, that's when feelings of hesitation and intimidation often creep in. It's like staring at a blank canvas after years without touching a paintbrush; the potential is immense, but the initial strokes can be daunting. After a long time away, your body might not feel the same, your stamina might have waned, and the fitness world might seem like it's evolved without you.

This section is not about dwelling on these challenges but understanding and acknowledging them. What you need to understand that what you're feeling right now, be it excitement or some sort of anxiety or nervousness, it's completely normal. The key lies in recognizing these emotions as a natural part of the journey back to fitness. When you do this, you consciously make yourself aware of the feelings, which gives you mental clarity and confidence to tackle what comes next.

Setting achievable goals

What's the first thing that can pull you down as soon as you return to your wokrout routine after a break? It's going after goals that are unrealistic and difficult to achieve. What does 'back to routine' mean for you now? It’s essential to recognize that your current routine might look different from what it was a year ago or more. You don't have to run back or go after where you left off but to start with a reasonable pace that will helo you grow in the long run.

Start with clear, achievable goals: Begin by setting small, clear targets. For example, if you previously ran 5 miles effortlessly but haven’t run in a while, start with a goal of running 1 mile or even half a mile. These smaller milestones are not only more achievable but also less intimidating. Each small victory will be a building block towards your larger goal.

Emphasize gradual physical strengthening: A key aspect of getting back on track is understanding how to become strong physically. Don't push yourself too hard. There are chances you might get injured or burntout. This involves a gradual increase in the intensity of your workouts. Start with exercises that build core strength and stability, then gradually incorporate weight training and resistance exercises. In this way, you build your body for strength in the long run which creates a room for more intense workouts ahead.

Listen to your body: Your body will give you cues. It's important to get out of your comfort zone and push yourself to do better. But it's also important to understand what your body is trying to convey you. Respecting and listening to your body’s needs is crucial in preventing injuries and ensuring consistent progress.

Celebrate every achievement: Remember, getting back to your workout routine is a significant achievement in itself. Celebrate every workout completed, every extra push-up done, and every additional minute you run. These celebrations reinforce positive behavior and keep you motivated.

Setting realistic goals is not about limiting yourself, it's about creating a pathway for success that respects your body's current state and future potential. By focusing on gradual progress and celebrating small wins, you build not only physical strength but also mental resilience that keeps you committed to your fitness journey.

Crafting your workout routine

Developing a workout routine that you can stick to is crucial for getting back into shape and maintaining your fitness. Even if you have a routine for exercise that you are following right now, just check it if matches the guide mentioned below:

Step 1: Determine your fitness quotient: Don't just get started with any workout and follow any random routine. Assess your fitness level carefully Before jumping into any workout routine, it's important to assess your current fitness level. This might include tracking how long you can jog, the number of push-ups or sit-ups you can do, or your general flexibility and balance. Understanding your starting point helps in setting realistic goals and choosing the right exercises.

Step 2: State out your fitness goals: Are you aiming to build muscle, increase endurance, lose weight, or just stay active? Your goals will dictate the type of exercises you include in your routine.

Step 3: Include a combination of exercises: A balanced workout routine includes a mix of cardiovascular exercises, strength training, and flexibility workouts. This not only prevents boredom but also ensures a well-rounded approach to fitness. For example, you might incorporate running or cycling for cardio, weight lifting for strength, and yoga for flexibility.

Step 4: Create a schedule: Consistency is key in any workout routine. Plan your week in advance. Decide which days you will focus on cardio, strength, and flexibility. To give you a headstart, schedule cardio for Monday, Wednesday and Friday, keeping strength training for Tuesday and Thursday and flexibility exercises like yoga or Pilates for the weekend.

Step 5: Start slow and build up: Begin with shorter, less intense workout sessions and gradually increase the duration and intensity. This approach helps your body adapt without the risk of injury.

Step 6: Monitor and adjust your routine: As you progress, regularly reassess your routine. Are you meeting your goals? Do you need to reduce your intensity or increase it? Make your routine progress through days as you adjust in the process.
Remember, a successful workout routine is one that is enjoyable, challenging, and sustainable. It should fit into your lifestyle and be flexible enough to adapt as your fitness level and goals evolve. By following these steps, you can create a workout routine that keeps you motivated and on track to achieving your fitness goals.

Prepare the night before

Don't rush untill the last moment, prepare things the night before. This preparation can make a significant difference in your motivation and ability to stick to your gym exercise schedule. Here are a few tips:

• Lay out your workout clothes and gear the night before. This reduces the friction of getting ready in the morning and serves as a visual reminder of your commitment to exercise.
• Plan your workout in advance. Don't stand and ponder upon what workout you need to at the gym. When you know which exact workout you need to do, you start the session with focus and are efficent throughout.
• Prepare your post-workout essentials too. Pack your gym bag with items like a water bottle, towel, and a healthy snack. If you're working out at home, set these items in a designated area.

By preparing the night before, you're setting yourself up for success. It will help you stay committed in the journey so that you're able to make fitness a part of your daily routine.

Starting slow

After a significant break, the eagerness to dive back into intense workouts can be strong, but it's crucial to start slow to avoid overwhelming yourself. Here's how you can ease into your workout routine safely and effectively.

Ease into it: When you're figuring out how to start exercising after a long break, think of your initial workouts as a re-introduction to fitness rather than a deep dive. Begin with low-impact exercises and shorter workout sessions. For example, if you were a runner, start with brisk walking or light jogging. If you used to lift heavy weights, start with lighter ones or bodyweight exercises.

Listen to your body: As mentioned before, pay close attention to how your body responds during and after workouts. Muscle soreness is normal, but sharp pain is not. If something doesn’t feel right, give yourself permission to rest or modify the exercise. Ignoring your body's signals can lead to injuries, setting you back further.

Incorporate rest days: Rest days are just as important as workout days. They allow your muscles to recover and grow stronger. It's good to move your body and workout but you don't have to over exert. Include a minimum of one or 2 restdays, depending on the intensity of your workouts.

Keep your diet in check: Proper nutrition and hydration play a significant role in how you feel during and after workouts. Sip water every now and them and eat healthy food to attain the maximum benefits of exercises.

Build up gradually: As you progress, it's important to remember the goal of becoming strong physically. Each week, try to slightly increase the intensity or duration of your workouts. This could mean adding an extra five minutes to your cardio, one more set of strength exercises, or trying a slightly more challenging yoga pose. Gradual progression helps your body adapt without being overwhelmed.

Be patient with yourself: Remember, regaining fitness is a journey. Celebrate the small steps and don't be hard on yourself if progress seems slow. Consistency over time will lead to significant improvements.

By starting slow and listening to your body, you set the stage for a more enjoyable and sustainable fitness journey. This careful approach helps prevent injuries and builds a solid foundation for more intense workouts in the future.

The 5-minute rule

Sometimes, the biggest challenge is simply starting your workout. On days when motivation is low, apply the 'Five Minute Rule'. Here's how it works:

• Commit to doing just  5 minutes of exercise. Why 5 minutes? That's because it's a short span of time that can help you get done with your exercise and not feel overwhelmed at the same time.
• Often, once you start and complete these initial minutes, you'll find yourself willing to continue for a longer duration. The hardest part is usually just getting started.
• There will be days where you don't feel like going to the gym or working out even when you're there. This approach will keep yourself motivated throughout.

Remember, a short workout is infinitely better than no workout. This rule helps in maintaining consistency, which is crucial for becoming strong physically and mentally in your fitness journey.

Staying motivated

Now that you're 'just back' into exercising, one of the biggest challenges you might face is staying motivated. Making exercise a consistent habit requires not just physical effort but mental resilience as well. Here are some strategies to help you stay motivated:

Set small, achievable milestones: Break your larger goals into smaller, more manageable milestones. Want to run 5 km? Forget 5, run a certain distance without any pause. Celebrate small wins to keep yourself motivated.

Create a routine you enjoy: If you love being outdoors, opt for jogs in the park over treadmill runs. If you enjoy social settings, consider group classes or a workout buddy. Enjoying your workout routine is key to maintaining long-term motivation.

Track your progress: Keep a workout journal or use a fitness app to track your progress. Look back, see the progress you've made so far, stay motivated. Record not just your workouts, but also how you feel after them .This can remind you of the positive effects exercise has on your mood and energy levels.

Reward yourself: Set up a reward system for meeting your exercise goals. This could be as simple as a relaxing bath after a week of consistent workouts or a new workout gear item after reaching a milestone.

Stay flexible: Some days you might not feel like sticking to your planned workout, and that's okay. Be flexible and willing to adjust your routine. If you're in the mood for a high-intensity workout, go for a walk or try a gentle yoga session. What matters is staying active.

Remember your 'Why': On days when motivation is lacking, remind yourself why you started. It can be because of health, to feel better, to keep your mental balance in check or to push through tough times. Stay aware.

Staying motivated requires a combination of self-awareness, discipline, and the ability to celebrate every small victory. You don't have to chase perfection, you have to pursue self improvement, while working out and for life, in general.

Final thoughts

You've already taken the first step by planning to get back to workout, you're willing to make efforts for your health and well-being. Remember whether it's crafting a consistent gym exercise schedule or learning how to become strong physically, the journey is unique for everyone and comes with its own set of challenges and triumphs. As you progress, don't be hard on yourself. Be kind, not just with others but with yourself too, and acknowledge the effort it takes to get back on track.

Remember, some days will be easier, and others might make it difficult for you to even leave your bed. What matters most is that you're willing to make an effort to stay fit and healthy. Celebrate small wins and be proud of each and every step you take in this journey, and carry a sense of trust that with consistency and dedication, you'll reach your goals.