How to Start Working Out Again After a Break

health mindfulness recovery workouts Aug 29, 2023
How to Start Working Out Again After a Break

Life has its seasons, and sometimes, our fitness routines take a back seat during busier or more challenging times. Whether you've been away from your workout regimen due to a busy schedule, an injury, or any other reason, the good news is that you can always start fresh. Embarking on the journey to fitness after a break might seem daunting, but with the right approach, you can regain your strength, motivation, and confidence. This guide is tailor-made for women looking to jump back into their fitness journey after a hiatus. Let's delve into the steps to reignite your passion for working out and prioritize your well-being.

Set Realistic Goals

As you're returning to your fitness routine, it's essential to set realistic goals. Avoid comparing your current self to your past fitness achievements. Your body may have changed, and that's perfectly okay. Setting attainable goals not only prevents frustration but also boosts your confidence as you achieve milestones.

Things you can do:

  • Reflect on your current fitness level and consider any physical changes.
  • Set both short-term and long-term goals, focusing on gradual progress.
  • Celebrate each accomplishment, no matter how small.

Listen to Your Body

After a break, your body might need time to readjust to physical activity. Pay close attention to how your body responds to workouts. Be patient and gentle with yourself, especially if you experience muscle soreness or fatigue. Always prioritize safety over pushing yourself too hard.

Things you can do:

  • Start with low-intensity workouts and gradually increase the intensity over time.
  • Incorporate stretching and warm-up routines to prevent injuries.
  • If you encounter pain or discomfort, consult a healthcare professional before continuing.

Find Activities You Enjoy

Working out shouldn't feel like a chore. To stay motivated, choose activities that you genuinely enjoy. Whether it's HIIT or strength training, selecting exercises you look forward to can make a significant difference in your commitment.

Things you can do:

  • Experiment with different workouts to discover what resonates with you.
  • Consider joining online classes or engaging in social fitness activities to stay motivated.
  • Incorporate variety to keep your routine exciting and prevent monotony.



Create a Realistic Schedule

Balancing workouts with your daily responsibilities can be challenging. Design a workout schedule that aligns with your routine, considering factors like work, family, and personal commitments. A consistent schedule makes it easier to stay on track.

Things you can do:

  • Block out specific times for workouts on your calendar.
  • Choose workout durations that fit well within your schedule, even if they're shorter sessions.
  • Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Gradual Progression is Key

Avoid the temptation to pick up where you left off before your break. Gradual progression is crucial to prevent injuries and burnout. It's better to start with lighter weights, shorter distances, or fewer repetitions and gradually increase these factors over time.

Things you can do:

  • Follow the principle of progressive overload: gradually increase the resistance, intensity, or duration of your workouts.
  • Keep a workout journal to track your progress and adjust your routine accordingly.
  • Embrace rest days to allow your body to recover and adapt.

Stay Accountable

Accountability can significantly impact your consistency. Share your fitness goals with a friend, join an online fitness community, or consider hiring a personal trainer. Having someone to share your achievements and challenges with can keep you motivated and focused.

Things you can do:

  • Find a workout buddy to exercise together or share progress updates.
  • Join social media groups or forums focused on fitness for women.
  • Consider virtual fitness classes for personalized guidance and accountability.



Focus on Nutrition and Hydration

Exercise and nutrition go hand in hand. Nourishing your body with the right foods and staying hydrated are essential for optimal performance and recovery. Prioritize a balanced diet that supports your fitness goals.

Things you can do:

  • Consume a variety of nutrient-dense foods, including lean proteins, whole grains, fruits, and vegetables.
  • Stay hydrated by drinking water throughout the day, especially before, during, and after workouts.
  • Consider consulting a registered dietitian for personalized nutrition advice.

Celebrate Non-Scale Victories

While fitness journeys often involve weight-related goals, there are many other accomplishments to celebrate. Increased energy, improved mood, enhanced flexibility, and better sleep are all noteworthy achievements that result from regular exercise.

Things you can do:

  • Keep a list of non-scale victories to remind yourself of your progress.
  • Focus on how exercise makes you feel, both physically and mentally.
  • Acknowledge your efforts and be proud of every step forward.

Practice Self-Care

Self-care is an integral part of any fitness journey. Prioritize restful sleep, manage stress, and engage in activities that promote relaxation. Taking care of your overall well-being enhances your ability to stay committed to your fitness routine.

Things you can do:

  • Aim for 7-9 hours of quality sleep each night to support recovery.
  • Incorporate mindfulness techniques, such as meditation and deep breathing, to manage stress.
  • Treat yourself to occasional massages, warm baths, or other activities that help you unwind.

Embrace the Journey

Remember that your fitness journey is unique to you. Embrace both the highs and lows, and don't be discouraged by setbacks. The path to fitness is a continuous one, filled with opportunities for growth and self-discovery.

Things you can do:

  • Practice self-compassion and avoid self-criticism.
  • Embrace challenges as opportunities to learn and adapt.
  • Celebrate your commitment to a healthier lifestyle, no matter where you are in your journey.



Starting to work out again after a break is a journey worth embarking on. By setting realistic goals, listening to your body, finding enjoyable activities, and incorporating self-care, you can make your fitness comeback a success. Remember that progress takes time, and every step forward is a testament to your dedication and resilience. So, lace up those sneakers, put on your workout gear, and reclaim your passion for fitness one step at a time.

**Disclaimer: This blog post is intended to provide general information only and should not be considered a substitute for the advice of a medical professional. The information presented here should not be used to diagnose, treat, or prevent any disease or medical condition. It is strongly recommended that you consult with your doctor before making any changes to your diet, sleep patterns, daily activities, or fitness routine. PWR assumes no responsibility for any personal injury or damage that may result from following any of the recommendations, opinions, or advice given in this article.



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