{"id":7353,"date":"2023-01-18T11:15:35","date_gmt":"2023-01-18T18:15:35","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7353"},"modified":"2025-09-11T15:55:10","modified_gmt":"2025-09-11T21:55:10","slug":"starting-to-work-out-again","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/01\/18\/starting-to-work-out-again\/","title":{"rendered":"Starting to Work Out Again"},"content":{"rendered":"

Starting to work out again can be daunting, especially if it is after an injury or illness but these 8 tips will get you started and keep you going. Scroll down to read the rest of this post from\u00a0Kate Bayless<\/a> in the Beachbody On Demand Blog<\/a>.<\/p>\n

\"Starting<\/p>\n

No matter how dedicated you are, it can happen: Your sweat sessions get sidelined by an illness, an injury, a vacation, a hectic week at work, or, you know, a worldwide pandemic.<\/p>\n

If your fitness goals have been put on pause, you may be wondering how to start working out again.<\/p>\n

It depends on how long your exercise hiatus has been, explains Michael Julom, an ACE-certified personal trainer, CrossFit athlete, and founder of\u00a0This Is Why I\u2019m Fit<\/a>.<\/p>\n

If it\u2019s only been a few weeks off, don\u2019t stress.<\/p>\n

\u201cStart where you left off,\u201d Julom says. \u201cYou may fatigue a little quicker, perform a little worse, and find yourself getting DOMS (delayed-onset muscle soreness) like a beginner, but you\u2019ll adapt back after a couple of sessions.\u201d<\/p>\n

But if you\u2019re counting months instead of weeks since your last workout, you may want to dial back your expectations and\u00a0start slow<\/a>, Julom adds.<\/p>\n

Following a workout program<\/a>\u00a0can help guide you back into the habit of exercising regularly.<\/p>\n

Ready to restart?<\/p>\n

Here are 9 tips for getting back into working out after a break.<\/p>\n

\"Man<\/a><\/p>\n

1. Change Your Mindset<\/h2>\n

Sometimes life gets in the way of your workout routine. This is \u201ca challenge we will face over and over,\u201d says Janelle Sheppard, an ACE-certified personal trainer and owner of\u00a0Sweat & Sunshine<\/a>.<\/p>\n

\u201cLet\u2019s change the established set of attitudes we hold about starting over,\u201d Sheppard adds. \u201cBeginning again is not a sign of failure; it\u2019s a sign of rebirth, renewed commitment and of possibility.\u201d<\/p>\n

2. Focus On Your Why<\/h2>\n

Whether your goal is to work out regularly,\u00a0plan healthy meals<\/a>, or\u00a0get more sleep<\/a>, the motivation for\u00a0any<\/em>\u00a0healthy habit is sustained by having clear reasons why you\u2019re doing it.<\/p>\n

As you\u2019re getting back into your fitness groove, take a moment to reflect on your reasons for working out, says Colleen Freeman, P.T., D.P.T., a pelvic floor and orthopedic physical therapist and owner of\u00a0Fit Moms Blog<\/a>.<\/p>\n

\u201cOnce you have identified why you want to exercise \u2014 whether that\u2019s simply because your body feels good after a workout or you\u2019re battling a health condition \u2014 keep that as your focus,\u201d Freeman says.<\/p>\n

3. Anticipate and Remove Barriers<\/h2>\n

Think about what knocked you off track in the first place \u2014 and how you can keep it from happening again.<\/p>\n

\u201cSchedule your workouts for the week ahead so you can plan accordingly,\u201d Freeman says. \u201cLay your clothing out the night before so it\u2019s ready the next day. Plan your\u00a0pre-work fuel<\/a>\u00a0in advance so you\u2019ll have the energy you need to complete the workout.\u201d<\/p>\n

These small actions can help you remove potential obstacles and set yourself up for exercise success.<\/p>\n

 <\/p>\n

4. Start Where You Are<\/h2>\n

After an extended exercise hiatus, you may find you\u2019ve lost some ground.<\/p>\n

Maybe your\u00a0running pace<\/a>\u00a0is a bit slower, or you can barely make it through\u00a0the first few minutes<\/a>\u00a0of a high-intensity workout.<\/p>\n

Avoid longing for previous fitness levels or trying to make up for lost time.<\/p>\n

\u201cInstead, focus on creating positive experiences that will leave you energized and wanting to come back for more,\u201d\u00a0Sheppard suggests.<\/p>\n

5. Taper In<\/h2>\n

When you\u2019re getting back into training after a break, it can be tempting to try to pick up right where you left off.<\/p>\n

But it\u2019s important to taper in gradually, says David Rosales, an NSCA-certified personal trainer and co-owner of\u00a0Roman Fitness Systems<\/a>.<\/p>\n

Otherwise, you may end up too sore to tackle your next workout \u2014 and that can throw you off schedule all over again.<\/p>\n

Instead, ease back in and allow yourself time for recovery so you don\u2019t\u00a0burn out<\/a>.<\/p>\n

\u201cAdopt the mindset that just showing up is a huge thing,\u201d Rosales says.<\/p>\n

\"Woman<\/a><\/p>\n

6. Try Something New<\/h2>\n

Give your motivation a reset by trying a brand new workout \u2014 \u201ca\u00a0dance workout<\/a>, kickboxing,\u00a0running<\/a>, an intense\u00a0jump-rope workout<\/a>, whatever!\u201d says\u00a0John Fawkes<\/a>, NSCA-certified personal trainer.<\/p>\n

Trying something outside of your wheelhouse \u2014 and seeing yourself improve and get stronger \u2014 can help you build confidence, Fawkes adds.<\/p>\n

Pro tip:<\/strong>\u00a0You can find hundreds of different types of workouts on\u00a0Beachbody On Demand<\/a>.<\/p>\n

7. Treat Yourself<\/h2>\n

Invest in a great pair of running shoes. Or comfy leggings. Or a fitness tracker. Or a new set of dumbbells.<\/p>\n

\u201cThe better you feel with your workout clothes or gear, the more you\u2019ll look forward to using them,\u201d Fawkes says. \u201cIt\u2019s a great little psychological trick.\u201d<\/p>\n

8. Don\u2019t Wait for Motivation<\/h2>\n

You may be feeling inspired to get back into working out right now, but what happens the next time your motivation lags?<\/p>\n

\u201cMotivation is a finite resource,\u201d Julom says. \u201cIt will get you fired up for a few weeks, maybe even months, and then it will dwindle. This is where habits will come into play.\u201d<\/p>\n

Build your workouts into your schedule now, so you get into the habit of showing up every time \u2014 whether motivation strikes or not.<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Starting to work out again can be daunting, especially if it is after an injury or illness but these 8 tips will get you started and keep you going. Scroll down to read the rest of this post from\u00a0Kate Bayless in the Beachbody On Demand Blog. No matter how dedicated you are, it can happen: […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,918,2254],"tags":[2118],"class_list":{"0":"post-7353","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-healthy-living-and-eating","8":"category-meditation-and-yoga","9":"tag-starting-to-work-out-again","10":"czr-hentry"},"yoast_head":"\nStarting to Work Out Again - Fitness, Health & Longevity With Coach Rich Dafter<\/title>\n<meta name=\"description\" content=\"Starting to work out again can be daunting, especially if it is after an injury or illness but these 8 tips will get you started\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2023\/01\/18\/starting-to-work-out-again\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Starting to Work Out Again - 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