At one point or another, most of us slip off our workout schedule. Even the most committed exercise junkies need to take the occasional break from physical activity, whether because of being busy, injured, exhausted, or suffering from a burnout. 

Falling out of a regular workout routine will make it hard to get back into the gym. Not only are there physical barriers to conquer when getting back into working out, but there can also be mental and emotional obstacles to defeat.


If you're wondering how to start working out again, you have to know the best things to concentrate on to slowly build up to your ideal level of fitness. After taking a long break, here are some tips on how to get back to the gym. Read on to learn more.

Tips for Getting Back Into the Gym After a Long Break

Start Off Slowly

Tempting as it might be, diving right back into your old fitness routine is not recommended. Inactivity leads to the loss of certain responses to training, leaving the body originally unprimed for the level of exercise it was once used to.

It is possible that restarting high-intensity exercise immediately would cause major muscle damage, extend the recovery time, and raise the risk of injury. You should, therefore, scale back the intensity of your workout. 


It is fairly self-explanatory for cardio; decrease your speed while you're on a treadmill. Lower the resistance if you are on an exercise bike. For strength training, avoid heavy lifting right away.

Remember You’ll Probably Be Sore

Feeling sore is not a clear indication of whether you've had a good workout or not, contrary to popular opinion. It's likely because you're doing a new workout, or you haven't exercised in a while if you're feeling sore.

So, after a long break, when you get back to the gym, you'll most definitely notice it the next day. The soreness will not last long, however. You can find yourself able to exercise once you get back into a routine without feeling the burn afterward. 


Make sure that you warm up properly before exercising and cool down after that to help you recover quicker. Stretch and use other tools to assist with any workout, like foam rolling.

Create an Exercise Schedule

Schedules hold you committed to your goals. It won't get accomplished if you don't schedule exercise because the brain is conditioned to search for the least resistance path. 

So, make your plan something simple and easy to follow in order to make it easier on your own and have a better chance of achieving your goals. For instance, your schedule may tell you that you are going for a run between 6:00 and 7:00 P.M. on Mondays, Wednesdays, and Fridays.

You can also arrange various types of physical activity or exercises during your blocked out exercise periods. It will help you remain on track by making an exercise routine. Like any other appointment you will hold, it is important to treat exercise as a commitment to yourself.

Work With Fitness Experts

Tips for Getting Back Into the Gym After a Long Break

You might consider working with a trainer based on your fitness level before, as well as how long you have been on pause with your workout. At various fitness levels, skilled coaches and fitness experts work for numerous different bodies. 

Based on your past experiences, recent injuries, and current fitness level, they will work with you to build a workout routine that's right for you. Combining these variables will get you on the road to achieving your goals.


It's important to stay flexible when it comes to an exercise routine. Not only physically, but also mentally and emotionally. From one day to the next, your body is different and it's smart to respect yourself for this. 

You may have a specific workout planned, but there might be other needs for your body, and listening to it is important.