Get clear on what you hope to accomplish with your rekindled exercise routine. Once you've gotten yourself there, it can be tempting to just jump right back into long, difficult workouts, but you'll actually increase your risk of injury and burnout that way. While your fitness level is key to how quickly you get back to your fitness baseline, a few other variables also come into play. If you’re returning to the gym after having a long break, here’s a guide to help you ease your way back in (and avoid the dreaded DOMS)! "Doing too much too soon can overwhelm you mentally," says Sikorski. Finally, returning to the gym after a long break. Set yourself up for success and help build some positive momentum which will help you get back to the gym again. Start with step ups and then slowly ease into box jumps and start with muscle variations of the the clean and snatch. Instead, we want you to focus on just four lifts—the deadlift, front squat, chinup, … Getting back into good lifestyle habits should be a priority. If you’re ready to head back into the gym, we’ll meet you halfway with this program, which will help you add muscle and strength fast while focusing only on the most essential exercises. One very important thing to factor in is how to workout safely when returning to the gym. The below approach, if followed properly, will get you back to normal anaerobic fitness in less than 1 month. Directions. Here are some tips to help make it easier for you to get back into your workout period and fitness level after taking a long break. You could be a fitness fanatic who hits the gym five times a week, and then suddenly you fall off the wagon. How To Get Back Into Exercise After A Break! But don’t start with the same old routine. Why it works: We’re not going to overwhelm you with a complicated program when you’re just getting back into the swing of things. Use a more "beginner" style workout like Starting Strength and slowly work your way back into it. Unless you’ve been working out diligently at home by way of regular virtual workout classes or with a well-equipped home gym, you’ll be hard-pressed to … Start with lighter weights and easier movements to prepare your body and joints for more intense training later on. SET A SMART GOAL. This would be a mistake and will probably cause injury, putting you back weeks or months as a result. I did a decent amount of weightlifting in college, but after I graduated, life got too busy and I … Thread starter absolut_blonde; Start date May 6, 2007; A. absolut_blonde Procrastinatrix. "Low-intensity workoutsare a … Welcome back! If you need a few ideas on how to get back to the gym after a long break, the points below will help. When this article was written a few years ago, no one thought the world would be hit by the coronavirus pandemic. Share. Unfortunately, it’s easy to stop going to the gym but much harder to get back into it after a long break. While it is reasonable to want to take a small step back from the stress of work and heavy exercise, a lot of people find getting back into the gym after a long break a difficult feat. Estée Janssens / Unsplash. Set Realistic Goals. Instead of throwing yourself into the deep end with unrealistic fitness expectations, … In addition, allow your body to recover fully from each cycle, for example, after your Day 1 workout, if your upper body doesn't feel sore at all, then perhaps its time to go into the second week workout. Gym Machines: This beginner workout from Bodybuilding.com uses nothing but machines, and is a great way to ease into a gym routine. When you are trying to get back into workouts, it’s important to choose something that you enjoy. 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