Restart Your Workout Routine

As a health writer, the most common question I get is how to restart a workout routine after a break.

With sunny weather and summer holidays, maintaining a consistent exercise schedule can be tricky.

Taking a break is beneficial for both body and mind, but getting back into a routine can be challenging if your motivation is low.

We consulted top personal trainers for their best tips to help you restart your fitness routine. 

Consider this your comprehensive guide – you'll thank us later.

Don’t miss our guide on how to get motivated to work out and our Health Editor Ally’s tips for building an achievable morning workout routine.

How to Restart Your Workout Routine

1. Set a Realistic Goal

Experts agree that setting achievable goals is crucial. If you haven’t worked out in a year, don’t expect to run five miles your first week – you'll likely end up injured and demoralized. 

Penny Weston, founder of wellness center Made, advises starting modestly. "Don’t expect to be at your previous fitness levels and don’t try to be," she says. 

Gradually work up to 150 minutes of exercise per week as recommended by the NHS to avoid injury.

2. Start with What You Enjoy

The best exercise is the one you’ll actually do. If you hate running, don’t force yourself to run.

Ben Simpkins, head coach at London Fitness Mamas, suggests starting with activities you enjoy. 

"If you hate running but love spin classes, you’re more likely to stick with the routine if you start with what you enjoy," he says. Once your routine is established, you can add exercises you dislike.

3. Make a Plan

Planning is key when resuming exercise. Consider your lifestyle and commitments to choose the best times for workouts. 

Beth Davies, a personal trainer, emphasizes that structure is essential. "Re-establishing routines can be useful, like setting out your workout clothes the night before or booking gym classes in advance," she explains. 

Planning your workouts and including them in your schedule will make you more likely to follow through.

4. Start with the Basics

Don’t be ashamed to start with basic exercises. Mastering foundational movements like squats, lunges, and planks will build a good base level of fitness. 

Weston advises focusing on these basics to improve fitness and mobility before progressing to more technical workouts.

5. Concentrate on Building Foundations

Nailing the fundamentals of mobility and flexibility is crucial. Simpkins notes that if you haven’t been active, your muscles may be tight, limiting your range of motion. 

Starting with mobility and stability drills can reduce injury risk. Building a strong foundation will prepare you for more intense exercises later.

6. Buddy Up

Working out with a buddy can boost motivation and consistency. Simpkins suggests finding an accountability partner. 

"Having someone waiting for you makes it easier to stick to your routine," he says. 

Whether it’s a friend, team sport, or coach, a workout buddy can help you stay committed.

7. Take Up a Sport

Joining a sport can make exercise feel less like a chore. "In a game, you’re often so focused that you forget the fitness aspect," says Simpkins. 

Many local clubs offer various sports, providing an alternative to traditional gym workouts.

8. Don’t Skip Rest Days

Rest days are as important as the workouts themselves. Weston explains, "Rest allows your body to repair itself after workouts, helping to avoid injury." 

Listen to your body and schedule regular rest days to maintain a consistent fitness routine.

9. Schedule Time to Stretch

Always include stretching in your routine to ease back into exercise and prevent injury. 

Weston advises starting with dynamic stretches and finishing with cooldown stretches. Stretching is both relaxing and beneficial for muscle recovery.

10. Be Kind to Yourself

Finally, remember to be kind to yourself. Everyone has off days and misses workouts occasionally. 

Consistency is more important than perfection. Aim for manageable consistency rather than burnout.

By following these tips, you can gradually get back into your workout routine, improve your fitness, and enjoy the benefits of regular exercise.

Shop MC UK's Essential Fitness Gear

Adanola Ultimate Micro-Piping Romper - £46.99 at Adanola

While a stunning outfit won't necessarily make your workout easier, it can certainly motivate you to get started in the morning. 

Romper suits are trending right now, and this version from Adanola is sure to become a staple.

Sweaty Betty Stamina Seamless Sports Bra - £35 at Sweaty Betty

Whether you're gearing up for a sunny lunchtime walk or a high-intensity interval training (HIIT) session, a reliable sports bra is essential. 

This Sweaty Betty model comes in eight different colors and transitions seamlessly from work to workout.

Alo Yoga Airlift Leggings - £130 at Alo Yoga

In unpredictable weather, workout leggings become a wardrobe necessity. 

These Alo Yoga leggings are a cult favorite, perfect for both the studio and casual wear, and have earned their spot in our athleisure collection.

How Often Should I Be Working Out?

"If you want to see tangible results and progress over time, you should be working out at least four to five days a week, though it takes time to build up to this level," advises Weston. 

"For beginners, it's crucial not to overdo it. Starting with two to three sessions a week and gradually increasing is usually the best approach.

"A workout doesn't have to involve hours of running or lifting heavy weights. The key is to experiment until you find an activity you enjoy and that matches your fitness level."

Remember, all movement is beneficial. Start small and increase your activity gradually.

Source: marieclaire

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.