Getting Back Into Exercise: A Beginner’s Guide to Restarting Your Fitness Journey

Getting Back Into Exercise: A Beginner’s Guide to Restarting Your Fitness Journey

Whether it’s been a few months or a few years, getting back into exercise can feel daunting. But the good news is: it’s never too late to restart. This guide will help you ease back into exercise safely, build confidence, and create lasting habits.

Educational
Getting Startedexercise
Author
Liam Wilson
Date Added
October 13, 2025
Read Time
2 min read

Why Returning to Exercise Feels Challenging

Taking a break from fitness is normal. However, when you restart, you may feel:

  • Frustrated because you can’t do what you once could

  • Overwhelmed by workout choices and advice

  • Anxious about injury or losing motivation again

Acknowledging these feelings is the first step. The key is to start small, stay consistent, and focus on progress—not perfection.

Step 1: Set Realistic Goals

Jumping straight into intense routines often leads to burnout or injury. Instead, aim for goals that feel achievable:

  • Walk for 20 minutes three times a week

  • Attend one fitness class per week

  • Build up to jogging for 10 minutes without stopping

Write your goals down and track your progress to stay motivated.

Step 2: Choose Activities You Enjoy

The best exercise is the one you’ll actually do. Think about what you enjoy:

  • Walking, running, or cycling outdoors

  • Gym classes like yoga, Pilates, or spin

  • Home workouts or fitness apps

  • Team sports or activities with friends

Enjoyment is more important than intensity at this stage—it keeps you coming back.

Step 3: Start Slow and Progress Gradually

Your body needs time to adapt again. Use the 10% rule—increase the intensity or duration of your workouts by no more than 10% per week.

  • Beginner strength: bodyweight squats, push-ups, resistance bands

  • Beginner cardio: brisk walking, light jogging, cycling

  • Mobility: stretching or yoga to loosen tight muscles

This approach reduces injury risk and builds a strong foundation.

Step 4: Prioritise Recovery and Rest

Recovery is just as important as exercise itself. Remember to:

  • Get enough sleep (7–9 hours per night)

  • Hydrate throughout the day

  • Fuel your body with balanced meals

  • Take rest days to let muscles repair

Listening to your body prevents setbacks and keeps you moving forward.

Step 5: Build Accountability and Motivation

Staying consistent is the hardest part of restarting. Try these motivation boosters:

  • Exercise with a friend or join a class

  • Keep a workout journal or use a fitness app

  • Reward yourself for milestones (new workout gear, a day trip)

  • Focus on non-scale victories like energy, strength, or mood improvements

Common Mistakes to Avoid When Getting Back Into Exercise

  • Doing too much too soon – leads to burnout and injury

  • Comparing yourself to others – focus on your own journey

  • Neglecting warm-ups and cool-downs – essential for preventing stiffness

  • Skipping rest days – recovery is when the body grows stronger

Final Thoughts: Start Where You Are

Getting back into exercise isn’t about punishing yourself or making up for lost time. It’s about rebuilding confidence, strength, and health at your own pace. Start small, stay consistent, and remember: progress adds up over time.

Your next step? Pick one activity you enjoy and schedule it this week. That’s the first step to a stronger, healthier you.