7 Ideas to Return Into Exercise Following a Break


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7. Hold yourself accountable. While having a buddy system and plan in place can help you stick to your goals, it really comes down to you making a commitment to yourself. At the end of the day, you’re the one who has to physically put in the work and continue to do so day after day. How to Get Back to Exercising After a Long Break. It’s easy to fall out of your exercise routine, but when you’re ready to start up again, it’s best to get the all-clear from a physician first.

Although I was still active to some extent (mostly walking and some cycling), I wasn’t as active as I think I should be. I know many of you are in the same situation, that’s why I wanted to share with you some tips on how to get back into exercise after a break. These tips are based on my personal experience and some additional research.

Ease yourself back into by exercising at home first for the duration of your favorite tune. Indoors or outdoors, just play the tune and get moving. One song is all it takes.

Just like toothbrush songs get kids to brush their teeth right, there’s motivational music for adults to workout with. Getting Back into Exercise After a Break (Step by Step) Taking a break from exercise is something that happens to everyone during their lives at some point or another. It’s only natural, and there are multiple reasons that can make it happen.

Despite that though, when the time does come for you to take the plunge again, there are a lot of. Don’t try to jump back into the exact same routine you had before. If you were running a mile and a half a day, start by just running a few blocks.

Be patient and don’t overexert yourself. By starting small, you’ll be able to increase your difficulty, length of time, or the amount of weight you can lift. Months, or in some cases years later, they want to get back at it. Maybe it’s the urge to build lean muscle and look good on the beach.

Maybe it’s the desire to have more energy. Or be a role model to your kids. But good intentions are not enough. There’s a problem.

Getting back into. Whether you’ve taken a break after an illness or injury, a vacation or laziness, it’s still totally possible to get back into the swing of things. You will get that strength and fitness back.

The last thing you want to do after a long exercise hiatus is return to your old routine like nothing has changed. Even if you’re riding high on the thrill of being back in the gym, you need to ease back into things and not overdo it on day 1. To lower your risk of injury (and consequently, another. Trust your body’s signals, such as fatigue, to let you know when you have reached your limit for each session.

Do not wait until you are in pain to stop. Stop when you feel your muscles tiring.

List of related literature:

9) Do not sit down after exercising.

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from The Wrestler’s Body: Identity and Ideology in North India
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1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

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from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
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For example, when you’re consistently completing 3 body-type workouts a week, try to exercise 4 or 5 days in a row (with the off-day routines on the fourth and/or fifth days), or try to make some subtle changes to your diet, like eliminating desserts or limiting alcohol consumption.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

And then, once you’ve achieved everything you’ve created here, repeat the process anew, charting another more exciting course for the next phase of your fitness and life.

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from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
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Waterbury Publishers, Incorporated, 2019

Here are some other exercise tips that I’ve learned over the years.

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For the sake of my health and soul, I find some balance, gradually developing a routine of going to the gym three days a week and allowing two days for client lunches (usually just day drinking), internal or syndicate lunches (day drinking), massages or foot reflexology (a nap), or trips home (even more fun).

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Aside from making you healthier, step five is about pushing the boundaries in the fight against inflammation.

“Meals that Heal Inflammation” by Julie Daniluk, RHN
from Meals that Heal Inflammation
by Julie Daniluk, RHN
Hay House, 2012

After you complete one (or more) repetitions of the exercise, perform the Three Secrets Reinforcement (see Chapter 6) while visualizing yourself feeling healthy, refreshed, clear, and revitalized.

“Feng Shui For Dummies” by Grandmaster David Daniel Kennedy, Grandmaster Lin Yun
from Feng Shui For Dummies
by Grandmaster David Daniel Kennedy, Grandmaster Lin Yun
Wiley, 2010

Step 11: Become physically active, preferably doing something you really enjoy.

“Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life” by Nora Gedgaudas
from Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life
by Nora Gedgaudas
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Step 4—If you can, also enjoy some regular, vigorous activity for extra health and fitness This step does not replace steps 1–3.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve been spiralling for awhile now.. eating junk food, over eating, stopped exercising and more. I’ve gained weight back, my skin has been awful and I’ve had little to now energy. I’ve just had a full day binge and I’m feeling extremely depressed and anxious, I can’t look at myself without feeling guilt:(. I’m ready to start again, fall back into the lifestyle I had before but even better! If anyone’s reading this, can you give me some tips perhaps? Or some support? ��

  • Thanks for the advice. It’s been 5 years since I stopped working out due to being a working student and then for having drug induced hepatitis where I came from almost 200lbs to 135lbs. My girlfriend is into power lifting and I want to support her and eventually, help her train. Right now my muscle mass is gone… zero…. and I have pretty badly damage to my knees. I’m 41 yo and I suffer from Patellofemoral Syndrome and during my youth I suffered from Osgood-Schlater syndrome that left its mark but at the same time, I need to regain muscle tone on my legs to better protect my knees…. it’s a bit of a catch 22. Any tips? Thank you for the upload.

  • I being havering stiffness every morning when I get up from the bed I have to hold my self on the side of the bed to get up and go to work before this happened I had back pain on my right leg like a ciática nerve what can I do please help I’m 50 years old please advise!

  • Matt I honestly have to say that you have been a HUGE help in my training. I was always so focused on reps and sets and always trying to show off. It truly is humbling to take a step back and slow the pace down. Ever since I’ve been watching your channel (about 5 months now) I feel great and perform better than ever. Thank you so much.

  • Excellent video. I think I’ll be back in the gym next week. It will be interesting to see how it works with social distancing, extra cleaning, etc.

  • Great advice as always.
    The hardest thing to do after breaking my exercise habit, was forcing myself to start with a humble walk. There is no one who can run a fast 5k after 6 months of sitting in front of a computer. No amount of egoism will save you from pain the next day:P

  • I have a question I’m 32 years old a father of five used to be very active boxed for 5 years did amateur MMA for 3 years after having the kids I gave up the fighting to be there for the kids what would you recommend for a good diet starting going back to the gym I was 190 when I left the cage and I’m 250 now looking to drop the 50 in 3 months

  • Thanks Dr. Jo!! My back pain went from 50% pain, down to 15% with these stretches. I might have slept in a weird position last night.

  • Does this apply if your ischiatic nerve is a bit agitated as well so you feel pain in the hamstring area in addition to lower back

  • It’s so dang important cuz here in the USA most of us ain’t got no health insurance because it’s ridiculously expensive love you Whit!

  • Thank you for this Steve… I’m recovering from an eating disorder, and this lock-down situation has made things extremely difficult around this… weight training was my therapy ��

  • I need to hear this right now. I lost 25kg and now I think I gained 5kg again. Those last 5 wear the hardest to begin with. And now I am scared that I will gain it all back. I am eating like a pig. No portion controle. No healthy diet. Sleep pattern is messed up. And the gym is a place I haven’t visited regularly since 2 months:((( I am sad. I still needed to lose 10 kg and now I think I need to lose 15. I say I think bc I am afraid to step on the scale again. I am scared I can’t do it. Scared the I am not strong enough. Scared that I lost my chance by letting my self get of track.

  • Whitney you are literally my favorite influencer of all time. Thank you so much for posting the most inspiring and hilarious videos that make me want to keep going and push harder!!!!!!❤️❤️❤️❤️

  • Thanks for all your awesome videos. I’m training for a marathon, I’m on week 13 of 20 and I am feeling the pain on my long runs, in the lower back area.. �� Perfect stretches Dr Jo thank you..

  • Thank you for this! It helped me a lot. I just did a 2 year break after really working out 6 Times a week for 2 years. Now I am going to start again because i stopped loving myself and i really want to doit again

  • Excellent perspective. When I started out again about two years ago to regularly train at all, I was pretty disappointed that I quickly became so winded and aching compared to my formerly very athletic self image, but that had been over a decade earlier. So I had to slowly get back into it to steadily progress from a lower level, and while some abilities might never come back or at least be as fluid others have improved beyond what I ever was able to do (or looked like) as a much younger athlete.

  • Hi! I love your videos so so much and I literally only follow them every single day, so wanted to say thank you so much!! Also I wanted to request if you can post a routine for increasing breast size?

  • Video was posted already 2 years ago but I just found you at the right time.
    More than a year ago I was all in the healthy lifestyle working out eating healthy, but it got at a point where I felt guilt if I didn’t workout and have eaten something even if it was healthier (sugar was completely cut out so anytime my mom made pancakes I was like uh no thanks there’s sugar in it or no I can’t eat chocolate so I completely turned my whole mind upside down) after a while I went on vacation for a month and all the eating healthy and working out cut down and I stopped all of that what I thought was a “healthy lifestyle”.
    I understood that feel guilty was so bad that I didn’t want to eat yet it IS essential if you want to be healthy and have energy, so I almost got a hang of not to feel guilt..well I’m trying most of the time it’s not that easy..but your video gave me motivation I really needed to hear that, no excuses, and especially no guilt

  • No wonder I was having so much trouble, my OT had me doing single arm straight arm extensions 4 days after surgery plus some of these others that you have for after 6 weeks. This was in a rehab facility. I was there 5 weeks. PT did nothing with the arm/shoulder. Their way of doing therapy was PT from the waist down; OT from the waist up.

  • I kind of did the opposite lol. I didn’t do a 1RM.
    Mon=chest Tues=Back Wed=Legs Thurs=Shoulders Fri=Arms Sat=Sumo Deadlifts and Squats. With 30-60 minutes of stair master everyday or 6 days.

  • There is a fee for seeing your video through the change app in China. why??? Do you have business cooperation??? Need to hear some real sounds.

  • Hey, I’m a big fan, have been for a while.
    I feel like my most valuable input would be “give us more volume” as in, literally, not reps/sets (lol) but as in AUDIO volume. If you could possibly turn it up just a little bit, that would be great.
    I consistently [edit: not for all of them, but for quite a few] have had to turn my headphones up to max to hear you (and, while this may have something to do with my headphones wearing out, it’s not the same for other YouTubers).
    Just a little bit would do. Say, 5-10% louder.
    Either way, you’re brilliant. Keep doing what you’re doing.

  • How about a short break? I’ve been sick for about 2 weeks now, should I go back to my regular routine or ease into it for a couple days?

  • New sub. Love your info man. Watched your video on proper push ups and how to build chest and realized I was cheating myself. Thanks for doing what you do.

  • So I am 15 and I was close to having a 6 pack and bam! Quarantine started and even before that I just stopped working out. Today I wanted to try a high cardio workout NONSTOP and I almost fainted after 3 months of not working out �� Had to stop. Already downloaded this app Centrfit to help me and tomorrow I’m back in the game baby!
    UPDATE: after 1 month of trying center fit I unfortunately didn’t keep it, the workouts were not for me at all. The recipes were really good but definitely I didn’t feel the workouts. Started doing exercises from “jump rope dudes” and damn I loved it

  • Lockdown 15 or 25…lmao, try 60 so far. And our government suggests the gym will only open after september. So that means 180 with closed gyms south africa for you

  • Thank you Whitney! You’re a true inspiration. From watching your videos and applying your tips, I’ve lost over 30lbs. I’ve been stressing through school and I’ve created a lot of bad habits. This video is really inspiring and brought me back to reality ❤️I’m so ready

  • Watching one year later… stopped the healthy lifestyle about 1 month ago. �� slowly getting motivated watching whitney for 1 week now.

  • Hey roberta thanks to you i lost 3 kg in 15 days and now even people are noticing change in my body plzzz suggest any three set if exercise from your video currently i m doing full body fat burn with get in shape fast i want to jow target my abs and thighs plzzz help

  • thank you Doctor for thsi valuable video.. i was advised by My orthopedic proffesor Dr.Ibrahim Agab (in UAE) to learn about your exercises… thanks again

  • I am spending the first week of gym post-lockdown doing low weight just to get my nervous system back into the grind of pushing weight. Get those tendons and ligaments used to it as well.

  • I don’t think I have ever wanted to be in the gym as much as I want to be there now! Weird how when it was open and I was free I found excuses, and now that I cant go I WANT to be there! Bizarre=)

  • Hi I had hip fracture,underwent surgery(dhs) approximately two years ago.I also have sciatica and low back pain is getting worse. can you please suggest some exercises for me. Thank you

  • Dear Dr Jo, just by following your suggestions for about half an hour, I have tremendous relief in my lower back pain. Many thanks. I am going to follow your videos quite regularly. Can I repeat the exercises for half an hour each twice a day? Regards. A Jain

  • What should i do when i bend down and suddenly i heard something crack at my lower back and its 5 days now suffering back pain…thanks if u reply

  • This is not answering the question. I need to get back in shape but I can’t do what I was able to do. I’m looking for tips on exercises that build the foundation I can build on

  • Interesting. I’ve always felt like I was on a roller coaster because I did feel like I was starting over again I’m going to use this advice I have a feeling it’s going to be very helpful for me. I always felt like I need to explain to people I’ve been off for a while I’m starting again blah blah blah I’m just tired of that old feeling like I’m starting over again so I’m leaving it behind thank you for the great video!

  • is there any specific exercise plan you may suggest? I’ve been going to Gym for 2 years and kind of started to lift heavy weights but then Corona lockdown and now the Gyms in Germany are opening again.
    I don’t want to get injury and I don’t want also to get bored.
    I would be grateful If you suggest me some exercises for the return routine and for how long.
    Thanks in advance

  • Thank you so much Jo it really very helpful for me, last 1 week I am suffered lower back pain because I did garden dig on that time its happened for me, after then I tried so many things but it’s not work just before I try your exercise compare to before now is better, I getting relief

  • Love this. What would your guidance be if we’ve been doing weight training with moderately heavy dumbbells? I feel like, those of us that had the luxury of doing that, didn’t lose as much strength as those who were stuck doing only body weight. I suppose your guidance of doing ‘what feels right’ would be what to follow. I was just curious if we could possibly bounce back to heavier weights faster without as much concern over injury.

  • watching this because quarantine got me when I was doing really good and it all went downhill. She always makes me want to get back on track and feel happy and healthy again <3

  • Seriously, I love you videos. You’re so hyper and bubbly and you have great advice. I’m trying to get back into working out after being bogged with work and being sick and it’s a struggle. But this video was just what I needed