How To Start Working Out Again After a Break

Taking a break from working out can happen for many reasons — life's demands, health issues, or simply a need for rest. However, returning to a fitness routine is a step toward reclaiming your vitality and wellness. 

It's about reestablishing a relationship with your body and its capabilities. This journey back into fitness isn't just about regaining lost strength or endurance — it's a pathway to rediscovering your personal commitment to health and resilience. 

In this guide, we'll navigate the nuances of resuming your workout routine, ensuring a balanced approach that respects your body's current state while reigniting your fitness passion.

What Is My Current Fitness Level?

Before lacing up your sneakers and diving back into intense workouts, it's crucial to evaluate your current fitness level. The time away from regular physical activity can impact your endurance, strength, and flexibility. 

Start by gently testing your capabilities with simple exercises. Acknowledging your current state isn't about self-judgment but about setting a realistic baseline from which to grow. 

Understanding where you stand post-break is pivotal in tailoring a fitness routine that challenges you without overburdening your body. This step ensures that your return to fitness is both safe and effective.

How Do I Set Realistic Fitness Goals?

Setting achievable goals is key as you embark on your renewed fitness journey. These objectives should reflect your current fitness level and align with your lifestyle and personal aspirations. 

Whether it's improving endurance, increasing strength, or enhancing overall wellness, your goals should be clear, measurable, and time-bound. Start small to build momentum and celebrate each milestone, no matter how minor it may seem. 

Never forget: fitness is a personal journey — not a race. Your goals are your milestones, guiding you toward sustainable health and fitness.

How Do I Make a Balanced Workout Plan?

Creating a balanced workout plan requires finding movements that cater to your body's needs. Your plan should harmoniously blend various workout types — cardio (aerobic training) for heart health, strength training for muscle building, and flexibility exercises for a supple body. 

This diversity not only prevents boredom but also ensures comprehensive development of your physical abilities. Remember, a well-rounded fitness routine is more than a series of exercises — it's a holistic approach to health that nurtures your body, mind, and spirit. 

As you curate this plan, consider your personal preferences, time constraints, and fitness goals to make your routine a sustainable and enjoyable part of your daily life.

Low-Impact Exercises

Initiating your workout journey with low-impact exercises is akin to laying a strong foundation. These activities are gentle on the joints, reduce the risk of injury, and are an excellent way to ease back into physical activity. 

Here are some effective low-impact exercises to get started:

  • Brisk Walking: A simple yet effective way to get your heart rate up.
  • Swimming: Provides a full-body workout, excellent for cardiovascular health.
  • Cycling: Great for building leg strength without stressing the knees.
  • Yoga: Enhances flexibility, balance, and mental well-being.
  • Pilates: Focuses on core strength, posture, and flexibility.

Strength Training 

As you regain confidence and build endurance, it's time to introduce strength training into your regimen. 

Here's how to start:

  • Squats: Begin with bodyweight squats, ensuring proper form for knee safety.
  • Lunges: Excellent for leg and glute strengthening; start with stationary lunges.
  • Push-ups: Begin with wall or knee push-ups and progress as you gain strength.

It's essential to target various muscle groups for balanced strength development.

Warm-Up and Cool-Down

A good workout plan isn't complete without proper warm-up and cool-down routines:

  • Warm-Up: Engage in dynamic stretching exercises like leg swings or arm circles. A brisk walk or a light jog can also prepare your muscles for the workout.
  • Cool-Down: Post-exercise, engage in static stretches or yoga poses to relax your muscles, improve flexibility, and reduce soreness.

Listen to Your Body

It's imperative to listen to your body's signals as you get back into working out:

  • Recognize Overexertion: Be aware of unusual or prolonged pain, excessive fatigue, or dizziness.
  • Rest Days: Incorporate rest or active recovery days to allow your body to heal. This is crucial for avoiding burnout and injury.

Making adjustments based on your body's feedback is key to a sustainable fitness journey.


A comprehensive recovery plan is as crucial as the workout itself for achieving fitness goals and maintaining wellness. 

Here are several ways to ensure effective recovery:

  • Adequate Rest: Ensure you're getting enough sleep. Quality rest is essential for muscle repair and overall body recovery.
  • Proper Nutrition: Consuming a balanced diet rich in protein, healthy fats, and carbohydrates aids in muscle recovery and replenishes energy stores.
  • Hydration: Staying hydrated is key to helping your body recover and function optimally.
  • Active Recovery: Gentle activities like yoga, stretching, or walking can aid in muscle recovery and maintain circulation.
  • Use of Recovery Aids: Incorporating recovery aids like our Circulation Shorts can support your recovery process. These shorts employ advanced fabric technology to maintain healthy blood flow and soothe discomfort. 
  • Massage and Foam Rolling: Regular massage or foam rolling can alleviate muscle tightness and support blood flow, contributing to faster recovery.
  • Cold and Heat Therapy: Alternating between cold and heat therapies can reduce muscle soreness and inflammation, improving recovery time.

By integrating these elements into your recovery regimen, you can ensure your body gets the care it needs to rebuild and strengthen, preparing you for your next workout session more effectively.

Staying Consistent and Motivated

Consistency is the cornerstone of any successful fitness journey. 

Here are some strategies to help you stay on track:

  • Set Routine: Establish a regular workout schedule that fits into your daily life.
  • Track Progress: Monitor your advancements, no matter how small they may seem.
  • Find a Workout Buddy: Having a partner can boost motivation and accountability.
  • Celebrate Milestones: Acknowledge your achievements to maintain enthusiasm.

Remember, overcoming mental barriers is often about perspective and perseverance.

Seeking Professional Guidance When Necessary

Sometimes, seeking professional guidance can make a substantial difference in your workout routine. Consider consulting a trainer for personalized workout plans and techniques, especially if you're struggling with specific fitness goals or dealing with previous injuries.

Their expertise can provide invaluable advice on exercise form, nutrition, and workout efficiency.

In essence, professional guidance ensures you're on the right path and maximizes the benefits of your efforts.


Embarking on a fitness journey after an extended break can be challenging yet rewarding. Understanding your fitness level, realistic goal setting, crafting tailored workout plans, reintroducing workouts gradually, and giving appropriate emphasis on recovery represents a comprehensive approach to regaining fitness. Consistency and motivation fuel this process forward, and professional guidance may enhance this journey's effectiveness. 

At Incrediwear, we are dedicated to supporting you at every step, encouraging a harmonious blend of all these elements in your fitness pursuit. The journey to reclaim your vitality and wellness begins today with Incrediwear by your side.


Endurance - an overview | ScienceDirect Topics

3 Kinds of Exercise That Boost Heart Health | Johns Hopkins Medicine

Why rest and recovery is essential for athletes | UCHealth Today

Nutrition rules that will fuel your workout | Mayo Clinic

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