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How to Get Back Into Working Out After a Long Break?

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How to get back into working out after a long break? It is most common question asked by the people. If you had already achieved an attractive body but due to some reason you have lost your fitness again. However, you want to achieve that level of fitness as before, but every time you lost the plan. In fact, it is very difficult to resume your workout because your entire stamina and endurance are reduced considerably during the long break. If you also want to get the same fitness again, you have to create a confidence in yourself. If you want to achieve your fitness goal then you need to keep these things in mind.

How to Get Back Into Working Out After a Long Break?

The tips you need to follow while you get back into working out after a long break;


You were away from the gym for long time, so your body is not as flexible as it was before. At the same time, your stamina will not be as much as it was before. Therefore, it is very important to heat the body or do some warm up workouts before doing heavy workouts.

Walk on Treadmill
  • Walk on the treadmill for about 15-20 minutes and gradually increase the speed.
  • Stretch all parts of the body, including hamstrings, glutes, shoulders, backs, quads, calf and other muscles.
  • Start with light weight at the beginning, so that your body is ready to lift heavy weights later.
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Start Slowly.

Do not be jealous by looking at the people nearby who are lifting more weight than you. Remember that you’re not equal to them right now, so it’s necessary to start with light weight exercise, including crunches, dumbbell flying and push up etc.

Push ups
Push ups

Once you exercise with light weight, the body becomes flexible, as a result you can exercise with heavy weight. Such as bench Press, Dumbbell Press and squats etc.

This will increase your strength and flexibility of muscles, tendons and ligaments and assist you to lift heavy weight and also reduce the risk of injury.

Increase Weight Gradually.

According to a study published in the Journal of Rehabilitation Medicine, found that get back into working out after a long break or just 2 or 3 weeks can reduce muscle mass, strength and its take too much time to get back the same.(1)

Weight Training Exercise

So, to gain the previous shape, you should start with light exercise with maximum repetitions.

Apply more sets of exercise on the next day and also increase the weight. This will give you a challenge and also boost your stamina and endurance.

Prefer Cardio.

Transform With Effective 10 Cardio Exercise At Home how to get back into working out after a long break
Cardio Exercise

According to Department of Health and Human Services it is suggested that if you are going to restart your training session once again then you must spend few minutes in cardio.(2)

Read Now: Leg Press Exercise- Steps, Advantages and Mistakes

Hire A Trainer.

It is necessary to hire a health coach or trainer during your basic session. Because an improper way of exercise can increase the risk of injury and also cause inflammation and muscle cramps. So, with a proper guidance you will be able to regain your previous stamina and toned muscle mass.

Gradually Increase Duration and Intensity of Workout.

At the beginning you should focus on moderate activity for 30 to 40 minutes for 4 to 5 days a week or you may also prefer aerobic activity. This may include walking, jogging, sprinting, swimming and cycling etc.

Health benefits of morning walk how to get back into working out after a long break

After 3 weeks you can add weight training in your workout routine. Such type of aerobic or moderate exercise will help you to recover you stamina and enhance your strength, through which you can achieve full strength during your lifting session.

Focus on Weak Muscle Groups.

While you get back into working out after a long break, major muscle groups became weak, so it is important to identify those muscle groups and work on it. You must come out from the comfort zone and regain your strength. Major muscle groups consist chest, back and legs.

Compound Exercise.

single leg deadlift how to get back into working out after a long break
Single Leg Deadlift

It is an effective exercise through which you can easily train multiple muscle groups at a time. While you restart your training session after a long time then you must prefer compound exercise like squat, bench press and deadlift. Such exercise are an effective exercise which can train major muscle groups and also boost testosterone level positively.

Read Now: How To Plan Your Weekly Exercise Routine As a Beginner

Consult With Your Doctor.

If you are recover from any kind of disease or accident and you want to restart your workout, then you must consult with your doctor. Because it may hamper your physique. Doctor will give you proper guidance along with sufficient precautions.


Your body became weak due to loss of muscle mass while you start your training session after a long break. So, it is important to keep some patience and give some time to your body and replenish it with proper nutrition.

Our body need some time to adapt any kind of situation or workload. With proper routine and workout body will regain muscle and stamina.

Recover The Body.

It is most important to relax your body after exercise. Most people put their full energy into lifting and exercise and they get tired when they complete the exercise.

It means you do not have enough energy left to able to walk on the treadmill with low speed for 10 minutes to relax the body, which is very important.

So if you want a body with toned muscles, spare some time to relax your body.

Read Now: Exercise Routine and Diets for Men and Their Body Types

Diet Pattern.

As we know that diet plays 70 percent role in our fitness and health. So, while you start your fitness journey once again you must plan your diet chart which must consist valuable micro and macro nutrients.

6 oz chicken breast protein how to get back into working out after a long break

Also to regain the muscle mass you must add more proteins in your diet. So, with the help of the diet you can easily regain your muscle mass and stamina.

Bottom Line.

Therefore, it is very important to keep these points in mind while you get back into working out after a long break. As body will adapt the condition gradually with balanced diet. With these steps you will regain your muscle mass within 1 to 2 months.

If you have get some help from this article, share your experience with us. We will share your given-up suggestions on our social media platforms.

+2 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Six weeks’ aerobic retraining after two weeks’ immobilization restores leg lean mass and aerobic capacity but does not fully rehabilitate leg strength in young and older men;
  2. How much should the average adult exercise every day?;




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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.