How To Start Working Out Again: A 7-Step Guide

Key Takeaways

Easing back into exercise is a personal journey, not a race. Here's what to keep in mind as you get started:

• Use the "Half-the-Time Concept": For every month you took off, plan on about two weeks of consistent training to get back to your previous fitness level.
• Listen to Your Body: Use fatigue and muscle soreness as your guide. These signals tell you when to push and when to rest.
• Embrace the Process: A slow, strategic build-up is more effective than rushing. Enjoy the feeling of getting stronger again. 

Getting Back Into Working Out

Restarting workouts and training after a prolonged break can feel overwhelming. Whether it was a busy schedule, an injury or illness, or just needing a break, life happens, and routines can be interrupted. 

Following a smart workout plan after a break is crucial for long-term success. Here are seven expert tips for how to start working out again.

1. Set A Realistic Mindset

The first step isn't in the gym, it's in your head. It’s easy to feel frustrated if you can't perform at your previous peak.

• Ditch Perfectionism: Don’t let the memory of your "fittest self" discourage you. Celebrate that you’re starting again. That’s the hardest part.
• Find Your Motivation: Your motivation to start working out again comes from setting small, achievable goals. Your first goal isn't to hit a personal record; it's simply to complete your first planned workout.
• Acknowledge Your Individuality: How much strength, power, and cardiovascular capacity you lose while sidelined is largely dependent on individual factors like training age, training history, genetics, how long you were sidelined, the extent of your injury or illness, and much more. 

2. Understand The "Half-the-Time" Concept

A common question is: "How long will it take to get my fitness back?" While everyone is different, a helpful guideline is the "Half-the-Time Rule."

This concept suggests that for every month you take off from training, it will take you about half that time, two weeks, to return to your previous fitness level. So, if you took a three-month break, you should plan for about six weeks of consistent training to get back to where you were.

What the Research Says: This concept is a practical guideline that aligns with the principles of muscle memory and detraining. Scientific literature shows that while cardiovascular fitness can decline relatively quickly, strength and muscle mass are retained for longer, and the "re-training" phase is significantly faster than the initial "training" phase.^2,3 This is partly due to neural adaptations and changes within the muscle cells that are retained even during a break.

That being said, when returning to training after a prolonged period due to illness or injury, it’s best to work on a longer timeline than what you think you need. For best results and to avoid reinjury, scale volume and intensity slowly based on what your body is telling you.

3. Start Slow To Avoid Injury

Avoiding injury when returning to exercise is your top priority. Your first workout after a long break should feel manageable, even easy.

• Reduce Volume and Intensity: Start by cutting your previous weights, reps, and sets by at least 50%. If you used to run three miles, start with a one-mile walk/run. This is the safest way to ease back into exercise.
• Focus on Form: Use this lighter period to perfect your technique. Good form re-establishes the mind-muscle connection and is crucial for preventing injury as you get stronger.

4. Prioritize Warm-Ups And Cool-Downs

If your body is deconditioned, warming up is non-negotiable. Spend 5-10 minutes on light cardio and dynamic stretching (like leg swings and arm circles) to increase blood flow and prepare your muscles for work. Afterward, cool down with static stretching to improve flexibility and aid recovery.

5. Listen To Your Body

Your body will give you signals. It's essential that you listen to them. Some muscle soreness (Delayed Onset Muscle Soreness or DOMS) is normal, but sharp, shooting, or persistent pain is a red flag. It’s smarter to take an extra rest day than to push through pain and risk an injury that could sideline you for weeks.

6. Support With Nutrition

Proper nutrition is the foundation of recovery, but certain supplements and nutrients can give your body extra support as you get back into a routine.

Consider including foods or supplements rich in these nutrients that are especially important for recovery: 

• Protein: Illness, injury, and time away from training may lead to muscle atrophy. Adequate protein intake is essential for supporting muscle repair and maintenance as part of a balanced diet and exercise program.⁴ If you’re having trouble getting enough protein from your diet alone, try a whey protein powder smoothie.
• Creatine: Some studies suggest that creatine, when combined with resistance training, may support muscle strength and mass.⁵
• Hydration: Hydration may benefit overall health and wellness, including muscle recovery and growth. It is also incredibly important when recovering from illness. 

In addition to important nutrients for recovery, be sure to include other self-care measures in your return to fitness. 

7. Embrace Rest

Your muscles don't get stronger in the gym; they get stronger while you rest. Aim for 7-9 hours of quality sleep per night. This is when your body releases growth hormone and focuses on repairing the muscle tissue you broke down during your workout.

By following these steps, you may not only get back to your previous fitness level but also build a more resilient, sustainable, and enjoyable relationship with exercise.

References:

1. Sakugawa, R., Moura, B., Orssatto, L., Bezerra, E., Cadore, E., & Diefenthaeler, F. (2018). Effects of resistance training, detraining, and retraining on strength and functional capacity in elderly. Aging Clinical And Experimental Research, 31(1), 31-39.
2. Taaffe, D., Henwood, T., Nalls, M., Walker, D., Lang, T., & Harris, T. (2008). Alterations in Muscle Attenuation following Detraining and Retraining in Resistance-Trained Older Adults. Gerontology, 55(2), 217-223.
3. Lee, M., Lim, T., Lee, J., Kim, K., & Yoon, B. (2017). Optimal retraining time for regaining functional fitness using multicomponent training after long-term detraining in older adults. Archives Of Gerontology And Geriatrics, 73, 227-233. 
4. McAdam JS, McGinnis KD, Beck DT, Haun CT, Romero MA, Mumford PW, Roberson PA, Young KC, Lohse KR, Lockwood CM, Roberts MD, Sefton JM. Effect of Whey Protein Supplementation on Physical Performance and Body Composition in Army Initial Entry Training Soldiers. Nutrients. 2018 Sep 6;10(9):1248. doi: 10.3390/nu10091248. PMID: 30200582; PMCID: PMC6165280.
5. Wu, S. H., Chen, K. L., Hsu, C., Chen, H. C., Chen, J. Y., & Yu, S. Y. (2022). Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients, 14(6), 1255. 
6. Seaborne, R. A., Strauss, J., Cocks, M., Shepherd, S., O’Brien, T. D., van der Ras, S.,... & Sharples, A. P. (2018). Human Skeletal Muscle Possesses an Epigenetic Memory of Hypertrophy. Scientific reports, 8(1), 1898.