17 hours ago
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It's not always easy to pick up where you left off — especially when it comes to fitness. As a trainer and registered yoga teacher, I'm often asked how to start working out again after a long break — or how to start exercising in general, if you've never been into fitness at all. The first tip I give anyone who asks these questions is to give yourself grace; life is hectic for all of us regardless of the time of year, especially when you're managing a career, loved ones, and your health.
When getting back into working out, remember that your strength, stamina, and endurance might not be where they were when you last hit the gym. If you start exercising again with the mindset you're going to hit the ground running, not only are you setting yourself up for failure, but you're also setting yourself up for potential injuries.
At its core, fitness is about creating strength you can actually maintain. Although there is always room to build more strength, agility, and endurance, you want to ensure your main focus is on creating a workout plan that fits into your lifestyle long-term. No matter why you stopped working out in the first place (life happens!) there's several strategies that can help you regain your strength and fall back into a sustainable routine. Read on for some of the best — and safest — ways to start working out again, as informed by fitness experts.
Experts Featured in This Article
Ashley Joi, CPT, is a certified personal trainer at Hume Los Angeles, a former PS Fit instructor, and a Strava athlete.
How Do I Start Working Out Again?
There are a variety of ways to get back into working out, but these are the top five strategies recommended by myself and trainer Ashley Joi, CPT.
- Start Walking: "Walking is a great way to start working out again," Joi says. Whether it's incline walking on the treadmill (might we suggest the 12-3-30 method?), going for a hot girl walk, or finding dog-friendly trails, this is a great way to get back into movement. Plus, it's low-impact and accessible to most people regardless of their fitness level.
- Work With a Personal Trainer: If you're getting back into exercise, there are a few reasons to consider a personal trainer. Firstly, you're more likely to commit to something you're paying for (beyond a typical gym membership). Secondly, a trainer can hold you accountable as you move through your fitness journey. Lastly, a trainer can ensure you're working out safely and effectively (without you having to do all the research yourself). If you think you could use some extra instruction and motivation, it might be worth the investment.
- Try Group Fitness: "Grabbing an accountability buddy and going to classes or group training sessions is a fun way to get back into working out," Joi says. Taking friends and family members with you to group fitness classes (like Club Pilates or Orangetheory Fitness) when you start working out again gives you the safety and security you need when entering unknown spaces. Likewise, as you begin to build relationships and community in these group spaces, it may incentive you to keep going. The camaraderie you build in fitness spaces is part of building a healthy lifestyle.
- Make It an Appointment: Schedule your workouts like you schedule meetings. Make yourself and your fitness goals a priority the same way you make all the other important things in your life. This one is the most difficult for many because it's easier for us to "selflessly" show up for others, but when we need to do the same for ourselves, we can sometimes feel selfish. Remember that you are just as important, and deserve the same amount of care you give to others. Don't be afraid to schedule your exercise time and make it a non-negotiable in your weekly routine.
- Start Slow: So often when people begin working out again, they want to start off working out five days a week for an hour each day. While this ambition is great, it's often not sustainable when you haven't been working out regularly. I suggest starting with 30 minutes three days a week. Not only is this feasible, but once you successfully do it for four to six weeks, it's going to give you the confidence to slowly add another workout day to your week (or even another 15 minutes to your workouts). Remember that fitness is a lifelong journey. If you stay consistent, you will reach your goals.
Best Exercises to Start Working Out Again
When restarting a fitness journey, the best workouts are anything low impact (like walking, swimming, Pilates, and yoga). Low-impact workouts are easier on the joints, but they'll still elevate your heart rate. You can also start weight training when getting back into your workout regimen, but you may feel more comfortable with a personal trainer or fitness instructor to guide you. This way, you don't hurt yourself due to poor form or over-lifting.
How to Avoid Injury
If you haven't worked out in a while, it makes sense that your form might not be in tip-top shape. While you're re-learning all the best practices, make sure you're doing what you can to avoid injury. Experts recommend the following:
- Warm Up: You may be eager to jump right into a workout, but warming up is crucial. Doing a few warm-up exercises will ensure that your muscles are activated and prepared for the work ahead.
- Stay Hydrated: Your body loses fluids when you're sweating during a workout. Drinking water will help you replace those fluids, maintain performance, and prevent dehydration.
- Rest Up: Joi says sleep is vital to a good workout (and avoiding injury). Aim for seven to eight hours of sleep the night before, she says. That way you're fully alert and energized for the next day's gym sesh.
- Listen to Your Body: Should you feel any sharp or shooting pains, stop whatever exercise you're doing immediately. While you'll likely be sore when you first start working out again, there's a difference between soreness and pain. You don't want to cause a long-term injury because you tried to push past something more serious.
- Fuel Your Body: When getting back into working out, you need enough fuel for your body to function properly. Make sure to give your body the appropriate nutrition for the level of activity you're doing. Speak with a nutritionist for more personalized information, and try meal prepping or post-workout snacks for convenient fuel throughout the week.
- Talk to a Doctor: Before starting any new workout regimen, consult with your doctor, especially if you have any existing medical conditions. Additionally, if you start to experience any issues once you begin working out, please seek medical care immediately.
Ultimately, working out should be fun, not a form of punishment. "Your starting point can be whatever you're capable of," Joi says. "Avoid comparing yourself to others, and focus on your own health and life. Do it for yourself, not other people."
— Additional reporting by Chandler Plante
Christa Janine is a seasoned media professional based in Los Angeles, boasts a diverse educational background encompassing digital cinema, journalism, and anthropology, with a master of arts in journalism from Columbia College Chicago. Christa is a prominent figure in the health and wellness industry, recognized as a 500-hour E-RYT yoga instructor and a trusted influencer in the digital fitness space. She currently instructs for Alo Moves and PS, leveraging her platform to encourage others to lead authentic lives and actively advocating for diversity and inclusion within the yoga and fitness space, spurred by her own experiences navigating the industry's systemic inequalities. Christa is a PS Council member.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
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