There comes a time in every fitness enthusiast’s life where a break becomes inevitable. Be it due to illness, traveling, personal commitments, injuries, or simply a dip in motivation. Regardless of the reason, returning to a regular workout routine after an extended pause can be daunting. The goal of this article is to present some different approaches you can take to hit the reset button and get back to a regular workout routine.
This is not only meant to be helpful to others but also for myself this week! I recently caught some virus, no doubt from teaching high school. It got me good. For about 10 days, I had extreme fatigue, nausea, dizziness, and muscle aches. I never got a confirmed diagnosis, but covid and flu are already making the rounds at school and I had several students email in to ask for make up work and tell me they had either or.
So it’s safe to say I probably had one of those. Other than taking off just 1 day of work, I was able to continue most normal functions like teaching and taking care of my kids and household. What I did not have energy for, however, was my normal workout routine, which usually consists of 4-5 days a week of lifting, running, and yoga sessions. I usually wake up extra early to workout before work, but during this illness, I needed that extra sleep just to keep going. In the last 2 weeks, I have logged just 3 workouts – one of them a lifting session, and 2 long (ish) runs (a 6 miler and a 4 miler, both extremely slow). I am so ready to get back to normal but it’s hard to get back! So here are some of the things I will be telling myself and doing to reset this week, starting tomorrow (Monday!).
1. Mental Preparations: Resetting the Mindset
Start with the mind, then go for the body!
- Acceptance: The first step to restarting is acceptance. So what? You got sick, got busy, had an injury, insert whatever. And you took a break. It is OKAY! What’s important is the resolve to start again.
- Set Realistic Goals: It sucks for a couple days, but temporarily lower your expectations. My first workout back a few days ago was nowhere near the length, intensity, or rigor of my normal workouts. Oh well. I still got in there and did a few things. My first workout back consisted of jogging on the treadmill for 20 minutes then 3×10 “light” trap bar deadlifts and assisted pullups and pushups. Then I foam rolled and stretched. Stuff like that is usually my “warmup.” This week it felt like an outrageous challenge. I was so weak! Itonly took about 40 minutes until I threw in the towel. But I’m back, baby. I got back in the gym and broke a sweat and now I’m ready to get moving again.
- Visualize Success: You know how it usually feels compared to how it feels right now. The only way to get back to normal is one day at a time – consistency X feeling better. It may take a couple weeks to fully kick a virus. Or get back to consistency. So what. Keep visualizing your success and getting back on track.
2. Physical Preparations: Dial it Back a Little
Jumping straight into your old routine might do more harm than good. Here’s how to prepare your body for the renewed physical activity. Start lighter, less intense, and shorter. Build back up gradually.
- Start Slow: Begin with low-impact exercises to get your body accustomed. Activities like walking, cycling, or jogging can be great starting points.
- Focus on Flexibility: We cannot emphasize enough the importance of flexibility. Incorporate stretching exercises in your routine.
- Strength Training is Key: Before you intensify your workouts, work on building foundational muscle strength. Use lighter weights and gradually increase as your body adapts. Aim for sets of 3-15 or 3-10 with light-ish weights.
- Listen to Your Body: It’s crucial to remain in tune with your body’s signals. If something feels off, or if there’s unusual pain, it’s a sign to slow down.
3. Consistency Over Intensity: Establishing a Sustainable Routine
It’s tempting to make up for lost time by diving deep and going crazy in the weight room when you first get back, but consistency should be your watchword.
- Draft a Schedule: Allocate specific days and times for your workouts. Knowing you have a set routine makes it easier to stay committed.
- Rest is Crucial: Understand that recovery days are as essential as workout days. It allows muscles to repair and reduces the risk of injuries.
- Zoom Out to the Big Picture: Remember, working out and moving your body is “for life.” Missing a week, two weeks, a month, just a drop in the bucket. Commit to lifelong fitness and you’ll gain the valuable perspective that this is a journey, not a destination.
The Takeaway:
The journey back to regular workouts after a hiatus is mental as much as it is physical. It is A-OKAY to lower your expectations for a little while to get yourself back on track. It is equally okay if you do not have the same level of energy and intensity that you usually do when you first get back. Just take it one day at a time and keep the eye on the prize of consistency and being a “lifelong exerciser.” Everything else will fall into place. Just keep moving.
