Planning on getting back to the gym after a long break? It can be tough to get back on track. Whether you had an injury or you just took a break from working out, it’s not that easy to pick up your routine you used to have before.
Take note that it will take some time to pick up from where you ended.
Here are some tips you should take account of.
1. Don’t set yourself too many expectations.
Don’t go straight for a 1hour workout when you are starting. Take it easy and stick to the 10 minute rule. Ask yourself if you can keep going after every 10 minutes. If at one point you feel you have no energy left, then your workout is done.
Giving yourself the opportunity to take it step by step will make it less overwhelming or intimidating. This will keep you going and will make it easier for you to build up and pick up your routine again.
2. Start doing challenges.
You can begin with a one week challenge, followed by a 2 week challenge, or maybe a one month challenge. Those challenges are not only workout-related. This may also be about a kcal deficit, 10k steps, your water intake or getting more sleep etc…
This helps to re-set yourself and be ready to hit it.
By doing this, you take away the feeling that it’s going to be too much to handle. If you’ve completed a challenge you’ll feel relieved and you’ll have something to look back on. This way you can build up those challenges until you’re back on track.
3. Don’t focus on the results.
As said before, don’t set yourself too many expectations. Don’t focus on the results, focus on the process and how it makes you feel. Once you’ve picked up your routine again, then you can start setting up PR’s. But for now, that’s not the priority.
4. Set yourself reminders to work out.
Schedule it in. Write down what you plan on doing. By writing it down you encourage yourself to really think about your workout. Scheduling your workouts will make it easier to find a balance of training every week. This helps you to stick to a routine and visualize what you want to achieve. Besides that it’s also easier to track your progress. Integrating workouts into your daily life, minimizes the risk of procrastination, which will only help you achieve your goals faster.
5. Wear a nice outfit.
Going back to the gym after a long break can have an impact on your self esteem. Wear a cute outfit or give your confidence a boost by spoiling yourself with a new gym fit. You’ll definitely feel more confident and motivated. Use #aestheticwolf to share your pics with us. We’d love to see them.
6. Work out with a friend.
Have a gym buddy to keep you focused. It can help you on days when you’re not feeling it. When you know someone else is counting on you to show up to the gym, you won’t want to let them down, so you’ll less likely skip a day and consequently be more consistent. Working out will also be more enjoyable if you’re able to talk to somenone in between sets.
7. Find exercises you enjoy.
Working out should be fun. So don’t be hard on yourself and pick exercises you love. This way you’re more likely to maintain your workout routine. Switch up your exercises once in a while to keep it interesting and challenging. Switching up your routine is not only fun but also beneficial. It’s important to activate and train different muscle groups. So don’t be afraid to try out new things.
8. Progress pictures.
Take pics to capture your journey. On the long run, you’ll not only feel better, you’ll start seeing how far you’ve come and how much you’ve changed. Be proud of it!
Good luck with your workout journey! Keep it up!