6 Tips for How to Start Exercising Again After a Break

Maybe an injury or a busy schedule has kept you from working out. Or perhaps you took a couple of weeks off for vacation and haven't resumed your usual fitness plan. 

Whatever the reason for your break from exercise, it can be challenging to restart a fitness routine, according to Sam Turner, CSCS, senior performance coach at Future in Atlanta.

"Even a short break can sometimes feel like you're back to square one," says Turner. "Creating more structure around fitness planning can help counteract that."

Get expert tips for how to start exercising again, no matter how long it's been since your last workout. 

How do you start working out again after a long break?

Plenty of helpful strategies can ease you back into exercising. We'll cover those next. But first, Turner says you need to get into the right mindset.

You might compare yourself now to your previous, more active self and feel disheartened. 

"When that happens," says Turner, "you start from a place of disappointment ... Unfortunately, that can sabotage your motivation."  

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She suggests shifting your point of view. Start where you are, with what you have. Consider your return to exercise a fresh start instead of an effort to reach your prior fitness level. With that perspective, you'll be ready to begin a new exercise routine. Here are some tactics that can help. 

1. Start small

Even if you're eager to start working out again, gradual progression is the best approach. For some, that might mean exercising for 10 minutes at a time. 

"It's better to start as minimal as possible and build up than to try and do too much, too soon," says Timothy Miller, MD, a sports medicine orthopedic surgeon at The Ohio State University Wexner Medical Center. 

Try working toward short-term fitness goals first. Research suggests that starting small may be the key to achieving bigger, long-term goals. For example, you might aim to take 1,000 more steps a day for a month. That's a huge first step toward a long-term goal, like taking 10,000 steps daily. 

"You need to create a solid foundation on multiple levels," says Miller. "That includes building consistency and getting your body used to more movement."

Without a modest start and slow progression, you're at higher risk of overuse injury, says Miller. A muscle strain, tendonitis, or stress fracture can sideline you all over again.

2. Schedule your workouts 

As with any goal, it helps to have a plan. Your new exercise routine will depend on several things, including your goals and starting point.

Try to create a realistic plan and schedule your workouts. Set aside time on your calendar for exercise just as you would for a meeting or appointment. If you can, schedule your workouts at the same time each day, advises Aaron Leventhal, CSCS, owner of Minneapolis-based Fit Studio. 

"It should be like brushing your teeth, where you don't even think about it; it's just a habit," says Leventhal. "Putting workouts in your calendar as appointments can help get you closer to that point."

Here's a sample routine for returning to exercise after a break: 

• Monday: 15-minute cardio workout, such as power walking, biking, or rowing 

• Tuesday: Rest or active recovery day, such as a 10-minute yoga or Pilates practice 

• Wednesday: 10-minute strength-training session, such as doing bodyweight exercises or lifting weights 

• Thursday: Rest or active recovery day

• Friday: 15-minute cardio workout

• Saturday: 10-minute strength session

• Sunday: Rest or active recovery day 

Recovery is a crucial part of getting back to exercise, says Miller. Proper recovery may help you avoid injury while you work on improving your exercise performance. 

But be flexible. It helps to have a backup plan, like scheduling earlier or later workouts on particularly busy days. Sometimes life happens, and you won't always make it to scheduled workouts. And that's OK. Every day is a new opportunity, and the key is to keep going. 

3. Try a 1-month challenge (and reward)

Consider a 30-day schedule when kickstarting your new exercise routine. That's enough time to make your goal challenging, but not so much that it feels overwhelming, says Miller. Here are a few examples: 

• Walk at least 1 mile every day. 

• Try one new workout every week. 

• Move your body for 5 minutes every hour during the workday.

• Complete 12 workouts. 

Pick a reward –– such as a massage, new water bottle, or upgraded gym bag –– to celebrate your win at the 30-day mark. Ideally, it should align with your exercise goals, Miller adds. That can help you keep going. For example, if you walk at least 1 mile a day for 30 days, your reward might be a new pair of walking shoes. 

4. Switch things up

As you build consistency, consider adding variety, suggests Miller. That doesn't mean changing your whole exercise routine. Instead, you can try new activities to help you stay motivated. 

For instance, after you start running again, you might add two weekly strength workouts. If high-intensity interval training is your go-to, trying slow-flow yoga could give you more flexibility and range of motion.

"The idea is to choose an activity that complements what you do regularly," says Miller. "That can challenge different muscle groups, which helps injury prevention. It also keeps workouts interesting."

5. Work out with an exercise buddy

A training buddy or group can be important for accountability and motivation, says Turner. You don't have to meet for every workout. But exercising with a buddy or training group for longer sessions or when you feel less enthusiastic can help keep you on track. 

Research backs this up: One study found that exercising with a partner can help you work out more often and provide emotional support you might otherwise have lacked.

6. Think outside the gym

There are many ways to exercise that don't involve going to the gym. You can do online workouts, video conference with a trainer, or use an app. You can take your activity outside and go for a run or swim. 

Another option is to aim for movement in general. That might mean taking more breaks from your desk, biking to work, or adding a walk after dinner. In one study, researchers tested the effects of increased movement among inactive adults. The adults added 50 minutes of low- to moderate-intensity physical activity daily. After 3 months, they had improved markers of heart health. 

Plus, you get used to moving more often, Turner adds. And you might start looking forward to exercising. 

How long does it take to get back to your previous fitness level?

It can take several weeks or months to get back in shape. But it depends on your prior and current fitness level, new exercise routine, and consistency. 

Honest truth? You may never get to your previous fitness level, and that's OK too, says Turner. You might also surpass it. After all, this is a new adventure. What's most important is that you're moving, she adds. 

Regular exercise offers benefits such as better sleep, less stress, and a lower risk of chronic diseases. So no matter your fitness goal, you can enjoy better health and well-being. 

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Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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