How To Re-Enter The Gym (Or Workouts) After a Hiatus

Hello, fitness enthusiasts and Happy New Year!

I see you and applaud you for setting a goal to get back to a regular workout routine in 2024.

It makes my heart very happy to know the gyms are crowded right now, and if I were next to you during a visit, I would be give you all the high fives for showing up and taking that first (sometimes hardest) step.

Whether you’ve taken a break due to the holiday season, a busy work schedule, travels, or just life getting in the way lately (I hear you), re-entering the gym or any type of workout after a hiatus can be both exciting and challenging.

These mixed feelings are completely normal, and you certainly aren’t alone if you’re also feeling overwhelmed. As humans, we tend to go “all in” or “all out,” but I hope this post helps you find the groove of somewhere in the middle and what works best for YOU, year-round.

Here are some practical tips to help you get back into the swing of things and establish a consistent fitness routine that sticks this year!

• Start slow and set realistic expectations.

One of the biggest mistakes people make when returning to the gym is diving in too quickly. Most people aren’t great at going from zero to five sessions a week and actually sticking with that frequency. They’ll typically burn out after a few weeks and could lose motivation and drop off entirely. Let’s avoid this by easing yourself back in by starting on the moderate side with what you can and actually *will* show up for. Maybe it’s two sessions a week, maybe it’s three. Once you’re in the rhythm of hitting those sessions consistently, then tack on another one until you find the balance and results you’re looking for. (I generally recommend 3-4 strength sessions/week for most clients).

Starting small with realistic goals will prevent burnout and help you build a solid foundation for long-term success! (More on how to set SMART goals here.)

• Reassess your fitness level and goals.

Take a moment to reassess your current fitness level. Your body may have changed during the hiatus, and that’s perfectly okay. Adjust your workout intensity and duration accordingly, only increasing as you regain strength and stamina over time. Know that it’s okay to take modifications or options given, and progress when you’re ready. More on this below!

Also, it would be a great time to check in with your goals. Are you still wanting to run that race, lose ten pounds or simply feel better and stronger during daily life activities? If not, make new ones and write them down. Take note of your current goals and keep them in the forefront of your mind to serve as your “why” for motivation.

• Plan your workouts.

If you’re looking for long-term, noticeable results, you’re going to want to plan your workouts ahead of time instead of randomly jumping around to complete whatever workout of the day. Ideally, you’ll follow a progressive overload format, which means using the same workout templates for a period of time before changing them. (Example, if you have three strength training sessions per week, you’d complete Workout A, Workout B and Workout C each week for six weeks. Over time, you’ll increase resistance, volume, intensity and/or frequency.)

This principle is foundational for building strength, muscle mass, and overall fitness. Plus, having a plan helps keep you on track and motivated with progress that has nothing to do with the scale! *Non-scale victories > movement on the scale, in my opinion.*

• Track and monitor your progress. Be patient.

Keep a detailed workout log or use a fitness app to track your progress. Record the weights lifted, number of repetitions, and sets for each exercise. Monitoring your progress allows you to identify trends, celebrate achievements, and make informed decisions about when and how to apply progressive overload – what we just talked about above.

Also, remember that Rome wasn’t built in a day! Keeping track of your workouts can help you see the small victories along the way and remind you that you are, in fact, improving.

Be patient with yourself and trust the process!

• Start with lighter weights and shorter workout sessions.

Another top mistake people make every year is going too hard, too quickly during the first few workouts. Your workouts don’t have to be an hour long and leave you completely drenched to be effective. In fact, most shouldn’t leave you feeling exhausted or abnormally sore the next day, and 30-45 minutes of solid lifting is my personal sweet spot.

If you’re just starting out, try aiming for 30 minutes that include 2-3 small circuits of different exercises or 2-3 rounds of one big circuit. Feel free to tack on 1-2 separate cardio sessions per week, but there’s no need to finish every workout you do with ten sets of sprints on the treadmill – doing so could actually overtrain your body and set you up for more problems and delayed progress down the road. (Yes, I used to do this and thought it was the only way for results before I became a personal trainer!)

Also, if you’re returning to old workout templates or routines, don’t expect to just pick up where you left off! If you’ve taken several weeks off, pick lighter weights than you would typically grab and listen to your body with reps. (More on this below.) You’ll build back to the numbers you left off at if you stay consistent with the routine and slowly progress with each session.

• Listen to your body, she knows you better than anyone.

This is a top tip in many posts around here, but what exactly does it mean?

Think of your body is like a GPS – it knows when you take a wrong turn and will give you clear signals when something feels off. Listen to it! It’s normal to experience some muscle soreness, but if you feel pain beyond the usual discomfort, it’s crucial to take it easy. Pushing too hard or too often can lead to injuries that may set you back further.

If something is saying, “ouch, that hurts,” maybe take a beat and dive back in when you’re ready. Be okay with taking a rest day if your body truly needs one. Be kind to yourself and include flexibility into your workout routine, it’s really not that serious.

• Explore new classes or activities.

If you’re more of a group fitness fan, that’s what works for some and can also keep you motivated and on your way towards consistency and results. Spice up your routine by trying out new classes and formats. The workouts you show up for are the ones you enjoy, so if you despise running, Peloton treadmill workouts probably aren’t the way to go. Whether it’s incorporating a spin class, yoga, or a dance workout into your fitness routine, adding some variety to your structured plan can reignite your passion for fitness and keep things fun.

I personally lift 3-4 days per week, do a low-impact spin or run 1 day per week and leave another day open for whatever I feel like doing whether it’s another cardio session, Pilates or yoga. It’s a great combination that keeps things interesting!

• Prioritize recovery.

Don’t underestimate the importance of recovery! I repeat this tip over and over on posts because it’s a huge factor (often overlooked) that could affect your performance and results. Adequate rest, hydration, and nutrition are key components of a successful fitness journey and optimal health. Also, make sure to prioritize sleep (7+ hours every night), manage stress (incorporate 5 minutes of self-care daily) and fuel your body with the nutrients it needs to recover and perform its best. Your body will thank you!

• Workout with a friend, if you don’t like going solo.

Working out is part of my “me time” and I prefer to work out alone alongside a favorite workout playlist, but this isn’t true for everyone. Returning to the gym can be more tolerable and enjoyable and with a workout buddy. Having someone to share the journey with can also make the process less intimidating and provide an extra layer of accountability if that’s something you struggle with, too.

(Consider hiring a coach if you’re not sure what to do or need that extra push to stay on track!)

• Don’t forget to celebrate the wins!

Celebrate your achievements along the way, no matter how small you think they are. Whether it’s completing a challenging workout or sticking to your routine for a week, acknowledging your progress will boost your confidence and motivation. More on why this is a great strategy and practice here.

Embarking on the journey back to the gym may seem daunting, but with a thoughtful approach and commitment to consistency, you can establish a routine that sticks for the long haul. Remember, it’s okay and encouraged to take it slow, listen to your body, and enjoy the process.

Thanks for reading, and welcome back to a healthier, fitter you!

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