Hey, I'm Matt, and if you've clicked on this post, chances are you've had a bit of time away from exercise and you're wondering how on earth to get back into it.
First things first: you're not alone. Life happens. Holidays, illness, work stress, family commitments, there are a million reasons why your fitness routine might have taken a back seat. And honestly? That's completely normal. I've been there myself, and so have most of my clients.
The good news is that getting back into your routine doesn't have to feel like climbing Everest. In fact, with the right approach, it can actually feel pretty manageable. So let's break it down together.
Stop Beating Yourself Up (Seriously)
Before we talk reps, sets, or anything physical, we need to chat about your headspace. Because here's the thing, the biggest barrier to getting back into fitness isn't your body. It's the voice in your head telling you that you've "failed" or that you've "lost all your progress."
That voice? It's lying to you.
Taking a break doesn't mean you're starting from zero. Your muscles have memory. Your body knows what to do. And more importantly, this isn't about reclaiming some past version of yourself, it's about building a new chapter.
So take a moment to forgive yourself. Reflect on what caused the break in the first place. Was it burnout? An injury? A crazy schedule? Understanding what went wrong helps you figure out what needs to change this time around.
And please, ditch the "all-or-nothing" mindset. That's the quickest route to burning out again. We're aiming for sustainable progress here, not a dramatic two-week transformation followed by another six months off.
Assess Where You Actually Are
Right, now we're in a better headspace, let's get practical. Before you lace up your trainers, I want you to answer a few honest questions:
- What type of exercise do you actually enjoy? (Not what you think you should do: what do you genuinely like?)
- How much time do you realistically have? (Be honest. If it's 20 minutes, that's brilliant.)
- What's your mental bandwidth like right now? (Are you stressed? Exhausted? Feeling energised?)
Your answers matter because they'll shape your approach. If you hate running, don't force yourself onto a treadmill. If you've only got 15 minutes before the school run, that's your workout window. Work with your life, not against it.
This is exactly the kind of thing I help people figure out as a strength and conditioning coach. Sometimes you just need someone to help you cut through the noise and find what actually works for you.
Start Smaller Than You Think You Should
Here's where most people go wrong. They take a break, feel guilty about it, and then try to jump straight back into their old routine at full intensity.
Big mistake.
Your body needs time to readjust. And honestly, starting smaller than you think you should is the smartest thing you can do. I'm talking deliberately easy.
Some examples of solid starting points:
- A 20-minute walk every day
- A 10-minute stretching or yoga session
- Hitting 8,000 steps before worrying about anything else
- Two bodyweight sessions per week
These might sound underwhelming, but that's the point. You want to build momentum and confidence before ramping things up. Consistency beats intensity every single time: especially when you're getting back into the swing of things.
Your First Week Back: A Simple Structure
If you want a bit more structure, here's a sample week that I often recommend to clients who are easing back in:
| Day | Activity |
|---|---|
| Monday | Full-body workout (keep it light) |
| Tuesday | Active recovery: gentle walk or stretching |
| Wednesday | Full-body workout |
| Thursday | Rest or very light movement |
| Friday | Full-body workout |
| Saturday & Sunday | Full rest and recovery |
Notice how there's plenty of recovery built in? That's intentional. Your body repairs and gets stronger during rest, not during the workout itself. So don't feel guilty about those rest days: they're doing the heavy lifting (pun intended).
If three workouts feels like too much right now, drop it to two. If full-body sessions feel overwhelming, start with just a 15-minute walk. The key is finding a pattern you can actually stick to.
Don't Neglect the Recovery Basics
Speaking of recovery, let's talk about the three things that will make or break your progress:
Sleep: Aim for 7–9 hours a night. I know, I know: easier said than done. But this is when your muscles repair and your body releases growth hormone. Skimp on sleep and you're basically undoing your hard work.
Nutrition: You don't need a complicated meal plan. Just make sure you're eating enough protein, staying hydrated, and not skipping meals. If you're looking for ideas, keep an eye on our blog: we've got some quick and healthy meal inspiration coming soon.
Body awareness: This one's huge. If something feels off: sharp pain, unusual exhaustion, that niggling twinge that won't go away: listen to it. Taking an extra rest day isn't weakness. It's wisdom.
And if you're dealing with any persistent aches or tightness, a sports massage can work wonders. Sometimes your body just needs a bit of help loosening up before you can move properly again.
Make It Stick This Time
So you've got your mindset right, you've started small, and you're prioritising recovery. Brilliant. But how do you make sure this actually sticks?
Here are a few things that really help:
Write it down. Track your workouts, even if it's just a quick note in your phone. Seeing your progress on paper (or screen) is surprisingly motivating.
Schedule it like an appointment. "I'll exercise when I have time" is a recipe for not exercising. Put it in your calendar. Treat it like a meeting you can't miss.
Reassess regularly. Your life changes, and your routine should change with it. Check in with yourself every few weeks. Is this still working? Do you need to adjust?
Get support if you need it. Sometimes having someone in your corner makes all the difference. Whether that's a mate who'll join you for a walk or a personal training near me search that leads you to a coach who actually gets it: don't be afraid to ask for help.
Remember: There's No Perfect Way to Do This
Here's the truth: there's no one-size-fits-all approach to fitness. What works for your neighbour or your colleague might not work for you. And that's okay.
Your fitness journey is yours. It doesn't need to look like anyone else's. The goal isn't perfection: it's progress. Small, sustainable progress that fits into your actual life.
So start where you are. Use what you have. Do what you can. And if you need a hand figuring out the best path forward, you know where to find me.
Welcome back. You've got this. 💪
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