We get it. Life can get super busy. You skip exercises here and there, then it turns into it happening more frequently then the next thing you know the gym is a distant memory. It is almost like you forgot it existed, BUT there the day will come when you are ready to get back into the gym! Before you do though, it is important to know a few things before you think you can attack your 1RM like you never took any time away. Here is how to get back to working out after you take a break from the gym.
6 Tips for Getting Back into Your Routine After a Break from the Gym
1. Remember why you stopped.
It is important to know why you stopped. If life just got busy, then maybe just skip to tip #2; but if you skipped because you were feeling burnt out or weren’t really into it, then that needs to be addressed. The last thing you want to do is do the same thing you did when you left. Make sure this time around that it is fun. Think about your favorite exercises. Make it a plan to do those first. Maybe you can even do those for the whole first month to make sure going to the gym becomes a habit again.
2. Start with something easy.
If you lack motivation, it can be a good idea to just start with something easy. If going to do a big weights session at the gym is too much, then get outside and go for a brisk walk or a light jog instead, just to get moving. You can also do this in the gym too if just walking into the gym is a big hurdle to get over. As soon as you start with something small and feel good from that, you’ll want to continue on and get back into your healthy habits.
3. Remember how good it makes you feel.
We can easily focus too much on the effort rather than the outcome. Sure working out can be hard. We can all relate to that, but try to remind yourself how good you always feel afterward. Very few people will say they don’t feel better afterward. Just remember that post-workout high.
4. Take it slow.
When you return to working out your plan should be to take it slowly at the beginning. Don’t expect to start where you left off. Overdoing a fitness activity when you begin a routine can lead to injury and set you back. Start simple and up your workouts as you get stronger. Try a lower intensity/weight to determine your fitness level, then look to rebuild your endurance and retrain your muscles.
5. Take rest days.
You will probably want to take more rest days than what you are used to taking. You’ll want to make sure to give your muscles time to recover with a post-workout recovery plan that will get you ready to crush your next workout. Plus, we highly recommend recovery supplements like BCAAs. It’ll also help you avoid overuse injuries such as tendinitis.
6. Plan ahead.
If you can, try to plan out your workouts for the next three weeks. This way you will know exactly when you will be working out. This is a good way to prevent excuses from popping up. If you aren’t a morning person, exercise later in the day. If your evenings inevitably get busy, then do it in the morning. Sign up for classes, recruit a workout partner, and do whatever it takes to get yourself back in the groove without excuses taking your success away.
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