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Easing into Fitness: 6 Tips for Getting Back into Working Out

May 07, 2019

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So, you're thinking of getting back into working out consistently? That's great. But, you've gotta be smart about it this time.

Most people take a break and decide they can jump right in, doing the heavy stuff. That's just setting yourself up for failure.

Here's why: If you've been out of the game for a while-say 4-12 months, your muscles would have become weaker. It doesn't matter how much you used to bench or deadlift in the past.

If you were benching 250 lbs or deadlifting 350 lbs before taking a break, you'll naturally think you can just go back to it.

News flash: You can't... Unless you've got a slipped disc or torn ligament wish. As with all things, you need to start small. Of course, this largely depends on how long it's been since you worked out.

So, what's the easiest way to get back into the gym? The following tips will help:

Get into It Slowly

One of the biggest mistakes people make when they're starting to work out again is to go at it fiercely. While that's commendable, the truth is it's not sustainable.

If you've ever taken a long break and jumped right back in, you'll find that you'll be sore all over after that first and subsequent session.

Interestingly, the soreness doesn't start immediately. It usually happens within 24-48 hours after the rigorous workout. This is known as de layed onset muscle soreness (DOMS). And it can happen to anyone, including professional bodybuilders.

The problem with the soreness is that it can discourage you from going back to the gym. We all dislike pain. And once we think the pain is likely to recur, we tend to avoid it.

Also, working out at your previous best pace is bound to tire you out quickly. This can be discouraging, and we don't want you to be discouraged. We want you to get back in the gym asap.

So, what should you do? Simple, slow down.

If you used to run at a modest pace for 30-45 minutes, slow down to a slower pace for 15-20 minutes. If you used to deadlift 350 lbs, scale it back to 250 lbs, and see how your body handles it.

The idea isn't to beat your last personal best, it's to help you get back in the gym and feeling good about it. And starting small does help.

Grow Gradually

Ever heard of the Kaizen principle? It basically lays emphasis on small daily increments that will gradually snowball into perfection and outstanding results.

The truth is, it's easier to do just one more push up today, than 10 more. So, start by committing to a slight increment the next time you workout.

For instance, if you did 15 push-ups per set the last time, add one more to make it 16. And if you did 2 sets, add 10 percent more. You'll find that these gradual increases add up over time.

They may look like nothing right now, but one more push up a day four times a week will take you from 15 push-ups a day to 31 in one month. See how quickly that adds up?

Getting back into working out requires a slow and steady approach. Pace yourself, but commit to doing slightly better the next time you work out. This is how you grow.

Commit to a Regular Workout Schedule

Getting back into working out requires commitment. You need to be able to pick a schedule that works for you. At first, it'll feel like a chore, but as you feel better after each workout, you'll end up liking it more.

Watch workout motivation videos on Youtube if you don't feel like it on said days. This will help you feel inspired. Another tip is to get some workout equipment in the home. Makes it easier to fall out of bed and get some exercise.

And if you don't have the equipment, simply do some bodyweight exercises like push-ups, pull-ups, planking, and squats. If the house feels cramped for you, try jogging outside, or running around the block.

Most importantly, join a gym that's close to your home. We recommend one that's 2-3 blocks away, so you can jog or walk there. This helps you get some early cardio in, before getting to the gym.

Vary Your Workouts

Doing the same workouts over and over can get boring very quickly. So, we'll recommend varying your workouts.

You can do chest and arms Monday, legs Wednesday, core and cardio Friday, compound Saturday, and rest on Sunday. And even then, you can do different variations of the same exercises.

For instance, you can do the regular push-ups, decline and reverse-incline push-ups or even diamond push-ups. For your compound exercises, you can do everything from deadlifts to burpees, to HIIT.

And for cardio, you can add some Salsa dancing to your workout sessions to make it more fun and interesting. The options are limitless, really.

Find a Workout Partner

Accountability is just as important when you start easing into exercise again. You need someone who is just as, if not more, committed than you are. This could be someone who has already accomplished what you want or someone who also needs help.

This is where personal trainers come in. Studies have shown that personal trainers can help you achieve your workout and body goals faster. They can also double as your accountability partner, getting you to work out when you should, and pushing you beyond your self-imposed limits.

Personal trainers do an amazing job if you allow them to help you. So, you might consider getting one. And if you can't afford one, find a workout partner in the home or gym to keep you motivated.

Adopt Healthy Lifestyle Habits

Your workouts will all be for naught if they're not accompanied by healthy lifestyle habits. Results are usually faster when you start eating clean, moving more, and nourishing your body.

The best workout results are usually backed by a lifestyle that encourages it. You can't work out for 1 hour and then go eat junk. That's just crazy.

Is Getting Back into Working Out Easy?

Nope, it's not. But these tips will help make getting back into working out easier with time.

You need discipline, focus, and effort. Once you apply all that, you'll find it's easier to start working out again. If you need more workout motivation videos, check out this one from Cross TV.