How to Get Back Into Working Out

Ready to get back into working out again? Go you! There’s nothing quite so empowering as getting back into shape.

But life is good at getting in the way, and starting a new workout routine after a long break can feel daunting.

To help, we’re rounding up simple, science-backed advice. Read on to learn how to get back into working out, whether it’s been months or years since you last hit the gym.

Unfortunately, you can’t just jump back into the workouts or amount of physical activity you used to do. You’ve gotta ease yourself back into exercise.

As the United States Department of Health and Human Services’s most recent Physical Activity Guidelines echoes, you should “increase physical activity gradually over time … Inactive people should ‘start low and go slow’ by starting with lower intensity activities and gradually increasing how often and how long activities are done.”

Not sure how to ease back into working out? In practice, it means starting with lower weights (or just your body weight) or fewer reps when strength training. Or you might do less intense cardio for a shorter amount of time than you may have done before. And be sure to warm up with dynamic stretches for a few minutes before each session.

Try not to think about metrics too much while getting back into shape. Focus on gradually increasing how much you do as your fitness improves.

A good goal can kickstart your motivation and get you excited about exercise again.

And your goals don’t have to be weight loss-related. It could be to run a 5k race in three months’ time or do a pull-up by summer, depending on your fitness levels and what you enjoy.

Whatever they are, get crystal-clear on your goals. A 2014 study found that participants who set specific and appropriately challenging goals were more likely to stick to their fitness routines.

Taking it a step further, another study found that people were happier with their physical activity routines when they saw improvements in their fitness levels. And when they set more challenging but realistic goals for themselves, they got in even better shape, leading to greater satisfaction.

So, while you want to think about your current fitness level when setting goals to make sure they’re achievable, don’t be afraid to go for something a little challenging for that extra spark of motivation.

Check out our guide to setting weight loss goals for more goal-setting guidance.

In a research review from 2017, not getting enough sleep (or getting too much sleep) was associated with carrying excess weight. The data suggests that poor sleep quality is linked to greater rates of weight gain, which may affect how motivated people are to work out.

When you’re tired, it takes more effort to get yourself moving, and the actual activity feels harder, too. Plus, you won’t recover as well from exercise if you’re not getting enough sleep, making your next workout feel even harder.

Struggling to get your eight hours of shut-eye? Our tips on how to sleep better might help.

Unsurprisingly, diet and exercise are pretty connected. Nutritious eating can lead to better workouts as well as weight loss, which is one of the main motivators for working out.

Make sure you’re fueling your body for your workouts. Overall, that means eating fruits, veggies, whole grains, healthy fats, and lean protein.

Experiment with eating before or after a workout to see what suits your body best. A healthy pre-workout snack can give you an energy boost, and a nutritious meal afterward can help you recover and refuel.

One of the best ways to get back into working out is to start enjoying it again.

A study looked at new fitness club members, and the results suggest that simply joining a club isn’t enough (most new members didn’t develop regular exercise habits). Based on this research, people stick to their workout routines when they actually enjoy them.

Makes sense, right? People prefer activities they enjoy, so doing what resonates with you and your body will help motivate you to get back into working out.

Anything that gets your heart rate up or works your muscles counts. Below are just some of the types of exercise you might try as you get back in the swing of things:

• Join a gym with a pool if you like swimming and prefer low-impact sports. 

• Love being outside and taking in the sights while also building up endurance? Try running, brisk walking (get those steps in!), or cycling outdoors.

• If you’re a big fan of high-intensity interval training (HIIT) and like being around people, sign up for a bootcamp-style class. Look out for ones aimed at beginners if it’s been a while since your last HIIT session.

• If you want to work on mindfulness, balance, flexibility, and strength, try yoga or pilates. Sign up for a class if you prefer guidance from a pro, or follow instructions online and work out at home.

• You can even do a simple bodyweight routine at home that works different muscle groups with squats, lunges, push-ups, planks, crunches, etc.

Stuck on ideas? Think about what you used to enjoy or what new exercise styles or activities you might be interested in trying for the first time.

Whether you opt for the buddy system, enroll in a lifestyle intervention program, or join a gym with a good community, adding a social element to your routine can do wonders for holding yourself accountable and making your exercise routine more enjoyable.

A lot of studies find that having peer support can help motivate higher levels of physical activity. This is especially helpful for preventing age-related health concerns as well as for folks with obesity.

If you don’t want to join a club or prefer not to participate in team sports, you could also work with a personal trainer — they can provide both social support and fitness expertise!

You don’t need to buy a whole new workout wardrobe. But consider getting clothing designed specifically for exercise if you don’t have it already or your old outfits are worn out.

Proper workout gear — rather than that old holey cotton T-shirt — will be breathable, lightweight, and better for sweat-wicking and non-restrictive range of motion.

Above all, though, go for clothes you feel comfortable and confident in. Comfort and confidence are, of course, subjective, but some reviews suggest links between proper gear and workout clothing and performance.

PSA: It’s okay to take days off! In fact, it’s encouraged.

When getting back into working out, rest days help your body recover from muscle soreness so you don’t burn out. Giving your body enough rest can also help reduce the risk of injuries.

Don’t worry if you need to take more rest days than you used to. You’ll get back to your previous level of fitness in time, but you shouldn’t rush it.

Finally, think about why you want to get back into working out. Remind yourself of that “why” every time you’re tempted to skip a workout. It could be weight loss, the mental health benefits, or improving your health and wellness in other ways.

The overall health benefits of physical activity are pretty major, from a longer lifespan to preventing chronic illnesses like certain cancers, coronary heart disease, and high cholesterol, as this leading study demonstrates.

In another study from 2017, more frequent weekly workouts were associated with greater long-term weight loss and weight maintenance, another important health factor.

And it’s not just your physical health. Studies show that exercise is linked to improved mental health. Your brain releases endorphins during exercise that boost mood, reduce pain, and improve symptoms of anxiety and depression.

A 2014 study on exercise habit formation in new gym members (the first 12 weeks of membership) showed that keeping exercises fun and simple and focusing on consistency leads to better habit formation within roughly six weeks.

So, depending on your fitness level before falling out of a routine and how long you’ve been out of it, it could take around that long to get back into it, give or take a couple of weeks.

Why is habit formation crucial when creating a workout plan? As one trial tells us, building a habit is one of the key ways to change behavior.

To build the habit and avoid falling off the exercise wagon again, try to:

• Plan ahead. Pick a time in your daily routine when you’ll work out, and put it on your calendar like any other appointment.

• Find accountability. Book spin classes, sessions with a personal trainer, or chatty walks with friends you don’t want to cancel on.

• Get prepared. Lay out your workout clothes the night before, or take your gym bag to work with you so you can go straight from the office.

• Don’t beat yourself up if you miss a workout. Life happens, but aim to get back into the swing of things as soon as you can.

• Keep track of your progress. Use an app or old-fashioned pen and paper. Celebrate any wins — like working out three times a week all month or cycling for 30 minutes without stopping.

Ready to wrap it up and get acquainted with your new workout routine? Here’s a summary of what to keep in your proverbial toolkit (or proverbial gym bag) when learning how to start working out again:

• When making a plan for how to get back into working out, take some of the pressure off yourself and ease back into your workout regime rather than focusing on hard-and-fast metrics.

• Try to stick to a specific schedule and choose activities you enjoy. 

• Think holistically and consider the other components of a healthy lifestyle, like nutrition and sleep.

• Set realistic yet challenging fitness goals, and consider finding a workout buddy to join you on your fitness journey.

If it’s been so long that it feels like you’re starting from scratch (no judgment!), our guide to how to start working out might help.

And if you’re looking to get back into exercise as part of a weight loss journey, you can take our free online weight loss assessment to learn more about your treatment options alongside physical activity.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.