How to Get Back Into Working Out

If you’re trying to get back into working out again — good for you! There’s nothing quite so empowering as starting to get back into shape. A new workout routine can give you a massive confidence boost. 

But we know how daunting it can be to start working out again, especially if you’ve been inactive for a while. Exercising requires a lot of effort and energy for everyone, no matter their fitness level. It’s easy to let negative thoughts creep in. 

But cut yourself some slack. Life is really good at getting in the way. 

We’re here to help make the transition feel a little more manageable. 

Let’s start at the beginning. Do you remember how to turn on that coat rack in the corner? Treadmill. I mean that treadmill in the corner. 

Keep reading to learn some simple, science-backed ways to reestablish your exercise routine, whether it's been months or years since you last hit the gym. 

The overall health benefits of physical activity are pretty major, from leading to longer lifespans and preventing chronic illnesses like certain cancers, coronary heart disease and high cholesterol, as this leading study demonstrates. In another study from 2017, more frequent weekly workouts were also associated with greater long-term weight loss and weight maintenance (though some individuals were also able to maintain a little weight loss with only a little exercise), which is another important health factor. 

Physical activity of all types, including aerobic, resistance, and flexibility exercises (and just minimizing sedentary time) offers so many health benefits for people with type 2 diabetes in particular. This is just one of the reasons that physical activity is highly encouraged for individuals with diabetes, confirmed by this study, and in addition to other lifestyle modifications and treatments.  

Separately, studies show that exercise is linked to improved mental health, thanks to a process that unfolds during physical activity wherein your brain releases endorphins, a hormone that boosts mood and reduces pain, as well as symptoms and anxiety and depression. 

So what’s the right amount of time and activity level for you? According to the PAG, adults should get the following amount of exercise weekly to stay healthy: 

• At least two hours and 30 minutes to five hours of moderate-intensity activity

• One hour and 15 minutes to two hours and 30 minutes of vigorous-intensity activity 

• Some combination of the two 

• Muscle-strengthening workouts that engage all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) two or more times a week 

To reap the most health benefits, workouts should be broken into intervals throughout the week (as opposed to doing all five hours in one day, for example). And to see even more health benefits once you’ve gotten into the groove, you can do more than five hours of moderate-intensity workouts weekly. 

And on that note, keep reading for eight tips to getting back into a workout routine that makes exercise an easier habit to maintain. 

Start Slow 

Every fitness journey is different and it’s important to consider your current fitness level rather than trying to jump back into peak fitness. Slowly getting back in shape after a hiatus is the best way to ease back into things. As the United States Department of Health and Human Services’s most recent Physical Activity Guidelines echoes, you should “increase physical activity gradually over time… Inactive people should ‘start low and go slow’ by starting with lower intensity activities and gradually increasing how often and how long activities are done.” 

A 2014 study on exercise habit formation in new gym members (the first twelve weeks of membership), showed that keeping exercises fun and simple and focusing on consistency leads to better habit formation within a little under six weeks. So depending on your fitness level before falling out of a routine and how long you’ve been out of it, it could take around that long to get back into it, give or take a couple of weeks. 

And why is habit formation important? As one trial tells us, building a habit is one of the key ways to change behavior, which brings us to the next point. 

Aim for Consistency 

A 2019 study found that participants who were consistent with what time of day they exercised reported that they worked more frequently and for longer durations, so they were more likely to achieve that guideline outlined above than those who didn’t work out at specific and consistent times of the day. 86.4 of the habitual exercisers met those guidelines of more than two and a half hours a week, while 74.2 percent of the sporadic exercisers met them. 

Speaking of time of day, the study also found that of those who were working out at the same time every day, about half of them went early in the morning, while others went throughout the day and into the evening. There weren’t any major differences among those groups, so the best rule of thumb is to pick a time that works best for your schedule, and stick to it. 

Muscle memory—when you repeatedly do a physical task, your muscles get better and better at that task, and can do more reps at higher intensity levels—is partially to thank. Also, repeatedly exercising within the same contexts (time, place, environment and factors like that) helps form physical activity habits. 

According to one study, it takes a little over 7 weeks to reach peak automaticity. Basically, when the clock strikes a certain hour, your body will start to automatically crave the thing it associates with that time, which means you won’t have to put so much effort into motivating yourself to get to the gym, or wherever you go to get some exercise. In other words, your body gets into a rhythm! Groove is in the heart, feel the rhythm, baby, etc., etc. 

Set Goals 

This 2014 study found that goal setting is another helpful tool in sticking to both physical activity and dietary changes—but not all goals are as effective. It found that participants who set specific and appropriately challenging goals saw a significant increase in healthy fiber intake, stuck to their fitness routine more, and ate less sodium. 

Taking it a step further, this study found that participants who were happier with their physical activity routines when they saw improvements in their fitness level, and, when they set more challenging but realistic goals for themselves, they got in even better shape, leading to greater satisfaction. 

If you need goal-setting tips, read about SMART Goals here (specific, measurable, achievable, relevant, and time-bound). And though this article is more about setting goals within the framework of therapy, it can be super helpful for setting fitness goals, too. 

Get Plenty of (But Not Too Much) Sleep 

In this review from 2017, not getting enough sleep (or getting too much sleep), is associated with people who have excess weight. The data suggests that poor sleep quality is linked with greater rates of weight gain, which may affect how healthily someone eats and how motivated they are to work out. It makes sense, seeing as when you’re tired, it takes greater effort to motivate yourself to exercise. Not to mention, it makes the actual activity feel harder. 

Consider Eating Habits 

Unsurprisingly, diet and exercise are pretty connected. As MedlinePlus explains, a nutritious diet can lead to better workouts as well as weight loss, which is one of the main motivators for working out. If you’re looking for more healthy-eating tips, a 2020 review found that having healthy foods and snacks available at home, eating a healthy breakfast, getting more vegetables and fewer sugary and fatty foods all help with losing weight. 

Weight loss is one of the main motivators for exercise but it shouldn’t be the only one since focusing too much on weight loss, and getting frustrated if you aren’t losing the desired amount of weight, could lead to falling out of your routine, according to this study. Translation: Fitness, feeling better, and being healthier are great motivators. 

Translation: Fitness, feeling better, and being healthier are great motivators. 

Find an Activity You Enjoy 

A 2021 study looked at new fitness club members, and the results suggest that just joining a club isn’t enough (most new members didn’t develop regular exercise habits). That said, another key reason people stuck to a workout routine was whether or not they actually enjoyed it… 

That makes sense, right? People prefer activities they enjoy, so doing what resonates with you and your body will help motivate you, too. Below are just some of the types of exercise you might try as you get back into the swing of things:

• Join a gym with a pool if you like swimming and prefer low-impact sports. 

• Love being outside and taking in the sights, while also building up endurance? Try running, brisk walking (get those steps in!) or cycling outside. Or, if you’re like me, maybe you prefer squeezing in some cardio on a stationary machine! 

• If you’re a big fan of high-intensity interval training and like being around people, sign up for a boot camp-style class. 

• If you want to work on mindfulness, balance, flexibility and strength training, try yoga or pilates. You can sign up for a class if you prefer guidance from a pro, or you can follow instructions online and work out at home.

Connect With Others

Whether you opt for the buddy system, enroll in a lifestyle intervention program or join a gym with a good social community, adding a social element to your routine can do wonders for holding yourself accountable and making your exercise routine more enjoyable. A lot of studies (like this one and more referenced within this analysis), find that having peer support can help motivate higher levels of physical activity, which is especially helpful for preventing age-related health concerns as well as those for people with obesity.

If you don’t want to join a club or prefer not to participate in team sports, you could also work with a personal trainer (they can provide both social support and fitness expertise!). 

And though not necessarily related to socializing, once you’ve signed up for that class or committed to working with a trainer, making sure you have comfortable workout clothes to accompany that workout plan will also make things easier. Comfort and confidence are, of course, subjective, but some reviews suggest links between proper gear slash workout clothing and performance.  

Take Rest Days 

And last but not least, it’s okay to take days off! In fact, it’s encouraged. Rest days help your mind and body recover from things like muscle soreness so that you don’t burn out and ( the opposite of the goal: getting back into a routine). Giving your body enough rest can also help prevent the risk of injuries.  

Also, if you plan on being unable to do intense physical activity or can’t stick to your routine for a week or so, don’t sweat it. You can just try to stay active in other ways in the meantime. 

Ready to wrap it up and get acquainted with your new workout routine? Here’s a summary of what to keep in your proverbial toolkit to get back into working out (or should we say gym bag?): 

• Take some of the pressure off yourself and ease back into your workout regime rather than focusing on hard and fast metrics. 

• Try to stick to a specific schedule and choose activities you enjoy. 

• Think holistically. That means it’s important to consider the other ingredients that contribute to a healthy lifestyle, including nutrition and sleep. 

• Set realistic yet challenging goals over time, and consider finding a workout buddy.