How to Start Working Out Again When It’s Been…a While

Getting back to working out after a break isn’t as easy as dusting off your sneakers and renewing your gym membership. If you’re wondering how to start exercising again and feel overwhelmed about where to even begin, well, that’s totally valid. 

First things first: Know that it’s completely okay that you had to pause your exercise routine in the first place, Teddy Savage, CPT, a Baltimore-based national lead trainer for Planet Fitness, tells SELF. Life happens, and “fitness journeys can start and stop and restart again,” he says.

So instead of beating yourself up because your three-times-a-week cardio habit fell by the wayside, celebrate the fact that you’re taking steps to start working out again—and yes, reading this article counts as a step. 

To help you navigate your re-entry into fitness, we tapped exercise pros for their advice on establishing a routine that is safe, effective, and actually enjoyable. From how to build a workout plan, to the importance of setting realistic fitness goals, to simple tips for reducing injury risk—and a whole lot more—here’s the intel you need to get back on track with a good workout groove. 

No matter your current fitness level or the amount of time you’ve been out of the game, let this be your go-to guide for how to start exercising again. Let’s get sweating, shall we? 

1. Make a plan—and start small.

If you’re just easing back into exercise, creating a workout routine can help you stay consistent without overdoing it. Without a plan, you may be tempted to slide right back into your old gym routine or strive to hit your former fitness benchmarks, Kellen Scantlebury, DPT, CSCS, founder of Fit Club NY, tells SELF. But this may not be realistic or safe based on your current fitness level. (On that note, if it’s been a while since you’ve been active, it’s a good idea to check in with your doctor before beginning a new program—just to make sure you’re all cleared to exercise, says Katie Pierson, CPT, a Montana-based certified personal trainer, spinning instructor, and contributor at Girl Bike Love.) 

But instead of mapping out the next six months (or some other daunting period of time), start by planning the next two to four weeks, Scantlebury suggests. In terms of frequency, strive for two exercise days a week at the start, Pierson adds. “A lot of people are like, ‘I have to be working out six days a week,’” she continues. “No, you really don’t.” Striving for that frequency off the bat can lead to burnout—plus, it’s just not necessary for progress.

You can gradually increase that to three days a week, Pierson says. And if it makes sense with your schedule and goals, you can eventually work your way up to a couple more. (Here’s how to create a balanced and effective weekly workout program.) 

Once you’ve dialed in your plan, plug it into your calendar. Having it set as a concrete part of your day can make you less likely to cancel on yourself.

2. Set doable goals and celebrate progress along the way.

Setting goals can be a great first step when navigating starting to exercise again, but the key is to ensure that they’re realistic. Attainable objectives can provide confidence-boosting wins and give you the mojo you need to achieve long-term results.