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 get back into exercise after a long hiatus—or how to start exercising in general, if you've never been into fitness. The first thing I suggest to anyone who asks these questions is to give yourself grace. Regardless of the time of year, life is busy for all of us, especially when you're juggling careers, loved ones, and your health.
When returning to exercise, remember that your strength, stamina, and endurance may not be where they were when you last hit the gym. If you start exercising again with the mindset that you hit the ground running, not only are you setting yourself up for failure, but you're also setting yourself up for potential injuries. are giving
At its core, fitness is about building strength that you can actually sustain. While there's always room to build more strength, agility, and endurance, you want to make sure your primary focus is on creating an exercise plan that fits into your long-term lifestyle. No matter why you stopped exercising in the first place (life happens!), there are several strategies that can help you regain your strength and get back into a sustainable routine. Read on for some of the best—and safest—ways to start exercising again, as informed by fitness experts.
Featured experts in this article
Ashley JoyCPT, Hume is a certified personal trainer in Los Angeles, a former PS fit Instructor, and a Strava athlete.
How do I start working again?
There are different ways to get back into exercise, but these are the top five strategies that trainer Ashley Joy, CPT, and I recommend.
- Start walking.: “Walking is a great way to start exercising again,” says Joey. Whether it's walking inclines on the treadmill (may we suggest the 12-3-30 method?), going for hot girl hikes, or exploring dog-friendly trails, it's a great way to get back into motion. is 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. First, 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 go through your fitness journey. Finally, a trainer can make sure you're working safely and efficiently (without having to do all the research yourself). If you feel you could use some extra instruction and motivation, it may be worth the investment.
- Try group fitness.“It's a fun way to grab an accountability partner and go to classes or group training sessions,” Joey says. Carrying with you 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, you Fitness places can encourage you to move on But the friendships you make are part of building a healthy lifestyle.
- Make it an appointment: Schedule your workouts like you schedule meetings. Prioritize yourself and your fitness goals the same way you make all the other important things in your life. This is the hardest for many people because it's easy for us to appear “selfless” to others, but when we need to do it for ourselves, we can sometimes feel selfish. Remember that you are just as important, and deserve as much care, as you give others. Don't be afraid to schedule your exercise time and make it an integral part of your weekly routine.
- Start slow.: So often when people start exercising again, they want to start exercising five days a week for an hour a day. While this desire is great, it's often not sustainable when you don't work out regularly. I recommend starting with 30 minutes three days a week. Not only is it possible, but once you've done it successfully for four to six weeks, it's worth adding another day of exercise to your week (or even just 15 more minutes to your workout). Will provide confidence. Remember that fitness is a lifelong journey. If you are persistent, you will reach your goals.
Best exercises to start working out again.
When resuming a fitness journey, the best exercises are anything low-impact (like walking, swimming, pilates and yoga). Low-impact exercises are easier on the joints, but they'll still get your heart rate up. You can also start weight training as you get back into your exercise routine, but you may feel more comfortable with a personal trainer or fitness instructor to guide you. That way, you don't injure yourself due to poor form or overlifting.
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 relearning 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 into a workout, but warming up is crucial. Doing a few warm-up exercises will ensure that your muscles are active and ready for the task ahead.
- Stay hydrated: Your body loses fluid when you sweat during exercise. Drinking water will help you replace these fluids, maintain performance and prevent dehydration.
- take rest: Joey says sleep is critical to a good workout (and injury prevention). Aim for seven to eight hours of sleep the night before, she says. That way you'll be fully alert and energized for the next day's gym sesh.
- Listen to your body.: If you feel any sharp or shooting pain, stop whatever exercise you are doing immediately. Although you're likely to be sore when you first start exercising again, there's a difference between soreness and soreness. You don't want to cause long-term injury because you tried to push past something more serious.
- Fuel your body.: When returning to exercise, you need enough fuel to keep your body functioning properly. Make sure you provide your body with the proper nutrition for the activity you are doing. Talk to a nutritionist for more personalized information, and try meal prep or a post-workout snack for adequate fuel throughout the week.
- Talk to a doctor.: Before starting a new exercise regimen, consult your doctor, especially if you have an existing medical condition. Additionally, if you experience any discomfort after starting exercise, please seek medical attention immediately.
Ultimately, exercise should be fun, not a form of punishment. “Your starting point can be whatever you're capable of,” says Joey. “Avoid comparing yourself to others, and focus on your health and life. Do it for yourself, not for other people.”
– Additional reporting by the Chandler plant
Christa Janine is a seasoned media professional based in Los Angeles, with a diverse academic background including digital cinema, journalism, and anthropology, with a Master of Arts in Journalism from Columbia College Chicago. Krista is a prominent figure in the health and wellness industry, recognized as a 500-hour E-RYT yoga instructor and a trusted influence in the digital fitness space. She currently instructs for Alo Moves and PS, leverages her platform to inspire others to live an authentic life and actively advocates for diversity and inclusion within the yoga and fitness space. , inspired by her experiences navigating the industry's systemic inequities. Krista is a member of the PS Council.
Chandler Plante (he) is assistant health and fitness editor for PS. She has more than four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Lady Gun, Millie, and Bustle Digital Group.
