If you have been away from your fitness journey for any length of time, you might ask yourself: How do I start my fitness journey after a long break? I want to share different tips that can help you restart your fitness journey. Whether it’s been a month, six months, or even ten years, these strategies have proven helpful for me and others I have worked with.
1. Start Slow and Simple
The first strategy to restarting your fitness journey is to start slow and simple. You don’t want to jump back into the same routine you were following before your break, whether due to injury, illness, or life simply getting in the way.
For example, if you were lifting weights in the gym five days a week for an hour each time, you shouldn’t aim to resume at that level immediately. Returning to your previous fitness level too quickly can lead to frustration and possible injury.
Instead, start small. When I have taken breaks from working out, I find it beneficial to do activities that I enjoy and that fit my current fitness level. For me, a simple yoga class works well—it doesn’t have to be an intense class. Gentle classes like restorative, yin, or slow flow yoga can be perfect for reintroducing yourself to regular exercise.
2. Set Realistic Goals and Plan Ahead
Setting realistic goals and planning ahead is vital. I recommend using the SMART method for goal setting—Specific, Measurable, Achievable, Realistic, and Time-bound. However, recognize the downsides: when new to a fitness journey, you may not know if your goal is truly realistic or if the timeline is achievable.
Starting with small, manageable goals prevents feeling overwhelmed. For instance, if you’re getting restarted, a goal might be as simple as going for a walk every morning before work. You might also set daily or weekly goals such as meal prepping for three nights or taking a leisurely swim. Achieving these small goals boosts confidence and provides motivation to keep going.
3. Listen to Your Body
Listening to your body is crucial. Pain is a signal to stop; exercise shouldn’t harm you. If you’re undertaking an activity and it causes pain, discontinue it and find something you’re comfortable doing that doesn’t put you at risk of injury. After a break, mild muscle soreness can be normal, but intolerable pain is not.
Take rest days as needed but stay committed to your goals. If a rest day is unplanned, use the time for light activities like stretching or restorative yoga. The key is to maintain the habit of setting aside time each day for your fitness journey.
Additional Support and Workshops
Restarting a fitness journey is a process that requires patience and mindfulness. It’s important to focus on creating and sustaining healthy habits. If you’re interested in further guidance, I offer workshops on secrets to healthy habits and goal setting. These workshops dive deeper into breaking bad habits, adding healthy ones, and effectively setting and achieving goals. For more information, visit heathermonthie.com/webinars.
Watch the YouTube Video!
For even more tips and insights, check out my YouTube video on this topic:
👉 How to Start Your Fitness Journey After a Long Break.
Don’t forget to like, comment, and subscribe for more content on fitness, wellness, and living a balanced life!
Conclusion
By implementing these strategies—starting slow and simple, setting realistic goals and planning ahead, and listening to your body—you can make a successful return to your fitness journey. Whether it’s been a short or long break, these tips will help ease you back into regular physical activity, keeping you motivated and preventing injury.
Remember, give yourself grace and celebrate the small victories. You’re back and taking steps to improve your health, which is an achievement in itself. Good luck on your fitness journey!
