Getting Back into the Gym after a Long Break

Getting back into the gym after a long break is a concern for many of us. Sometimes, a break day can turn into a whole week off, and it’s hard to get back into the swing of things.
To help you get back on track, here are some pointers on how to reintroduce exercise into your daily routine after taking a long break.

Set realistic goals:
Start with realistic and achievable fitness goals. Understand that your body might not be at the same level as when you left off, and that’s perfectly okay. Set small, attainable milestones to build momentum and prevent burnout. Whether it’s completing a certain number of workouts per week or gradually increasing your weights, having a clear objective will keep you focused and motivated.

Choose the right workout routine.
Selecting a workout routine that aligns with your current fitness level and goals is crucial. If you’re easing back into exercise, consider starting with a balanced mix of cardiovascular workouts and strength training. Begin with lighter weights and shorter cardio sessions, gradually increasing intensity and duration as your stamina improves. If you are unsure, seeking advice from a fitness professional can help tailor a programme to your needs.

Listen to your body:
After a break, it is essential to be mindful of your body’s signals. Pay attention to how you feel during and after workouts. Don’t push yourself too hard initially; instead, focus on rebuilding strength and endurance over time. Embrace rest days when needed, allowing your muscles to recover and reducing the risk of injury. Remember, consistency is key, and sustainable progress is better than quick fixes.


Find a workout buddy.
Having a workout buddy can make the journey back to the gym more enjoyable and accountable. A supportive friend or family member can provide motivation, share the experience, and make exercise feel less like a chore. Joining group fitness classes is another great way to connect with like-minded individuals, creating a sense of community and encouragement.

Prepare for some serious DOMS.

After some time out from exercise, especially when it comes to strength training, delayed-onset muscle soreness, or ‘DOMS’ of some degree, is largely unavoidable. Some level of soreness is a good sign, as it occurs because of your muscles working to repair themselves and thus signifies muscle building. However, too much soreness is counterproductive, since you may find yourself skipping a few workouts due to the discomfort.

Here’s how to make it better:

  1. Warm up and cool down: Spend some time warming up before and cooling down after exercise. It helps your muscles prepare and relax.


  1. Stretch: Move around a bit even when you’re sore. It helps blood flow and speeds up healing.


  1. Drink water. Staying hydrated helps your body get rid of stuff that makes your muscles sore.


  1. Eat protein. Protein helps your muscles recover. Good post-workout snacks include foods like eggs, yoghurt, or a chicken sandwich.


  1. Take a warm bath. A warm bath can help ease the pain and make your muscles feel better.

Remember, it’s okay to feel sore, but these tips can help you feel better faster!


Exercising can sometimes make your body feel sore and achy. That’s why it’s important to have a product like Zandu Fast Relief Spray handy. It’s quick and effective relief from pain caused by muscle strains and sprains. So, if you ever feel discomfort after working out, this spray can help you get rid of pain so that you can continue with your workout.



Getting back into the gym after a long break is a personal journey that requires patience, commitment, and a positive mindset. Remember that progress is progress, no matter how small, and celebrate your achievements along the way. With realistic goals, a suitable workout routine, mindful self-awareness, and perhaps a workout buddy, you’ll be well on your way to reclaiming your fitness journey and enjoying the numerous physical and mental benefits that come with an active lifestyle. Welcome back to the gym; your health and well-being await!