Let’s be honest: We all encounter detours on our fitness journeys. Life happens, and sometimes our exercise routines are forced to take a back seat. Whether you’ve been out of action for years or recently took a break to reset and recharge, the prospect of getting back into shape can seem daunting. Fortunately, we are here at ETNT have your back with expert-approved tips to get back in shape after a long break.
“Getting back into shape after a long break can feel overwhelming when you don’t know where to start,” explains Tracie Haines-Landram, CSCSa certified strength and conditioning specialist and nutrition coach with Barbend. “The good news is that you’re not starting from scratch. You’re coming in with experience. While you can look at past practices that have helped you succeed, incorporate these important rules for a gradual and successful plan back to the best version of you self.”
Regardless of your fitness level, Haines-Landram breaks down 12 essential rules that are sure to whip you back to peak form.
Set achievable goals.
Whether it’s a goal for the number of workouts per week or gradually increasing your endurance, setting clear goals will help provide direction and motivation on your fitness journey. Start small, acknowledge your starting point and build from there to create the conditions for success.
Haines-Landram says, “We often say we want to ‘get back in shape,’ but what does that mean to you? Are you focused on how you feel, look, and perform? Be specific and honest with yourself to create cards – visionary and long-term goals that are achievable and motivating.”
Assess your current fitness level.
Assessing your fitness level is critical before diving into a new routine. This step allows you to identify strengths, weaknesses and areas for improvement. It’s not about comparing yourself to others or your former self but understanding where you are now to tailor your comeback strategy effectively.
“Start by evaluating your current fitness level to assess your goals. This can be done both qualitatively (how you feel and look) and qualitatively (how you perform),” says Haines-Landram.
Create a realistic plan.
Create an exercise plan that fits your lifestyle and recognizes your current commitments. You may prefer home workouts to gym sessions or vice versa. Either way, a realistic plan aligns with your schedule, making it more likely that you’ll stick to it.
“Develop an exercise routine that fits your schedule and gradually increases in intensity,” advises Haines-Landram. “A common mistake is to increase the intensity before your body is ready, which leads to burnout or injury. We remember what we ‘used to be able to do’ and assume we can jump right back into that zone.”
Be consistent.
Your progress may be slow and steady, but following your plan consistently over time will yield significant results. Whether it’s a 20-minute workout or a longer session, making daily movement a part of your routine is crucial.
“Consistency is key. Aim for regular workouts, even if they’re shorter initially. This is more mindset training than anything else. You want to create the identity that you’re the type of person who works out, and every time you work out, you reinforce that statement,” explains Haines-Landram.
Track your progress.
Track your workouts and note improvements in strength or endurance. You can also document how you felt mentally and emotionally during and after your workouts.
Haines-Landram emphasizes, “Keep a training journal or use apps to track your progress in and out of the gym. Focus on habits that support your goals, not just the goals themselves. For example, a calendar habit tracker where you check off every day you exercise or mark every night you get eight hours of sleep.”
Celebrate your achievements.
Whether you complete a challenging workout, achieve a specific goal, or consistently stick to your exercise plan, recognizing and celebrating your milestones along the way reinforces positive behavior and success thinking.
“You don’t have to wait until you feel back in shape to celebrate,” says Haines-Landram. “Acknowledge when you make improvements and use it as a form of positive reinforcement.”
Create accountability.
Establishing accountability adds an extra layer of support to your comeback journey. Find a workout buddy, join an exercise class, or share your goals with family and friends to keep you on track.
“Motivation can be high when you start back into an exercise routine, but we often need external support to keep us going when motivation wanes,” says Haines-Landram. “Create an accountability system to ensure you stay focused on your plan. Find an accountability partner to check in with each week and share how your travels are going. If possible, schedule your workouts around signing up for a class or seeing someone.”
Prioritize nutrition.
It’s no secret that proper nutrition is critical to achieving your fitness goals. Eat a well-balanced diet based on minimally processed, whole foods that fuel your workout and support recovery.
“Pay attention to your nutrition, focus on balanced meals to support your workouts. For example, if your goal is to gain strength and increase muscle mass, focus on total calories and amount of protein consumed. Diet plans will vary depending on your goal, but it’s important to have the right nutrition that supports your goals,” explains Haines-Landram.
Meal preparation.
By planning and preparing meals in advance, you save time while ensuring you have nutritious meals on hand, reducing the temptation to make unhealthy choices. Plus, research links meal preparation to healthy weight management.
“Our food environments have never been more bombarded with tempting foods that steer us away from our nutritional goals,” says Haines-Landram. “Having meals planned helps fight the urge to grab what’s easiest. We often hear about ‘meal prepping’ and think it means spending every weekend perfectly planning, cooking and sorting your food for the week into black rectangular boxes , but meal prep doesn’t. It doesn’t have to be so rigid, meal prep can be as simple as making sure your grocery list has all of your essential ingredients for the week.”
Stay hydrated.
Proper water intake supports bodily functions, aids recovery and ensures you perform at your best. Make hydration a non-negotiable part of your daily routine.
“Hydration is critical to overall health and exercise performance, regardless of your goal,” says Haines-Landram. “Winter weather may not trigger your thirst as much as summer exercise, but we still need to stay hydrated. Include a refillable water bottle in your daily routine.”
Prioritize rest and recovery.
Rest and recovery are an integral part of all training trips. Give your body time to recover between workouts, ensure quality sleep and incorporate rest days into your routine. This balanced approach prevents burnout and promotes a sustainable way to get back in shape.
Haines-Landram says, “Allow time for rest and recovery to prevent burnout and reduce the risk of injury. Recovery time is also when you can tune in to how your body feels and assess how you feel your progress is going.”
Seek professional guidance.
Whether it’s a personal trainer, physical therapist, or registered dietitian, consider seeking professional guidance to get back in shape after a long layoff. Their expertise can provide personalized insights and support tailored to your unique needs and goals.
“If possible, consult with a certified fitness professional for personal guidance. Join a group exercise challenge, in person or virtually, that aligns with your goals and provides support,” says Haines-Landram.
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