How to Get Back Into Working Out After a Break

Last Updated on May 11, 2024 by Candi Randolph

I know the idea of getting back into a fitness routine after a break can seem daunting. You’re probably wondering if it’s a good idea or even possible. Well, here’s the good news: it’s not only possible, but it’s also a great way to kickstart the new year, fresh start, or anytime, with a bang!

how to get back into working out

Physical activity, no matter your age, is always a good idea, and I’m here to guide you on how to take those first steps on your fitness journey. We’ve all been there – life happens, we take a break, and getting back into the swing of things can feel like an uphill battle. But don’t worry, I’ve got a workout plan that will help ease you back into your fitness goals.

Believe me when I say that the best way to approach how to get back into working out is to take it one step at a time. It’s about progress, not perfection. So, are you ready to start this journey together? 

The Importance of Exercise After 50

Isn’t it fantastic how age is just a number when it comes to embracing a healthier lifestyle? I remember the first time I laced up my sneakers after a long hiatus from exercise. It was nerve-wracking, but oh so rewarding!

One of the first things I learned was that creating an exercise plan tailored to my current fitness level was crucial. I couldn’t just jump back into where I left off years ago – and that’s okay! Our bodies change as we age, and our exercise habits should reflect those changes.

Strength training, for instance, becomes increasingly important as we cross the half-century mark. It helps combat the loss of muscle mass that naturally occurs with age. But remember, this doesn’t mean you need to start lifting heavy weights right away. Start small and work your way up to the level you’re comfortable with. Stick with using your body weight to gain strength – that’s what I do most of the time.

Setting realistic goals is another essential part of your fitness journey. Do you want to run a 5k? Great! But if you haven’t been running for a while, it’s not going to happen overnight. Break it down into smaller, more attainable goals and celebrate each accomplishment along the way. It’s all about progress, not perfection.

Exercise isn’t just about getting in shape or losing weight; it’s about improving your overall health. Regular physical activity can help reduce the risk of chronic diseases, improve balance and coordination, and boost your mood and energy levels.

Remember, the goal here is to create an exercise habit that sticks. It’s not about being the fastest or strongest; it’s about becoming the best version of yourself. 

Why It’s Never Too Late to Get Back Into Working Out

why it's never too late to get back into exercising

Have you ever heard the saying, “It’s never too late?” I’m here to tell you that this holds true, especially when it comes to getting back into working out. Whether you’ve taken a long break or are just beginning your fitness journey, starting a new exercise routine can seem daunting. But trust me, every little bit counts, and small steps can lead to significant changes.

Let’s take a trip down memory lane. Do you remember a time when you felt strong, both physically and mentally? Perhaps it was when you were in your previous fitness level, lifting weights, or running miles without a second thought. While it may feel like those days are behind you, I assure you they’re not!

The beauty of fitness is that it’s not a one-size-fits-all approach. It’s about finding what works for you at this stage of your life. You don’t have to spend an enormous amount of time in the gym to see improvements. A little exercise goes a long way, especially as we age.

Research has shown that regular physical activity can help improve muscle strength and boost mental health, regardless of when you start. It can reduce feelings of anxiety and depression, improve mood, and promote better sleep. Isn’t that something we all want?

But here’s the catch: the key to success lies in setting realistic expectations. If you’ve taken a long break from exercise, it’s unlikely that you’ll be able to jump right back into where you left off – and that’s perfectly okay! It’s more important to listen to your body and take things slow. Remember, fitness is a journey, not a destination.

Remember, every little bit counts, and it’s never too late to start!

The Biggest Challenges You’ll Face Returning to Consistent Exercise

As someone who has personally been through the journey of getting back into consistent exercise after a long break, I can tell you it’s not always smooth sailing. But don’t worry, I’ve got your back! Let’s discuss some of the challenges you might face and my top tips to overcome them.

One of the biggest hurdles is finding the time. We’ve all had those days when 24 hours just don’t seem enough, right? Integrating an exercise program into your already busy daily routine can seem like a daunting task. But here’s a tip: try to schedule your workouts on specific days of the week, just like any other important appointment. Once it’s in your calendar, it’s harder to ignore!

Another challenge is figuring out what constitutes a good workout. With so much information available, it’s easy to get overwhelmed. Should you focus on cardio? Strength training? Flexibility? The truth is, a balanced approach is usually best. Aim to include a mix of activities that you enjoy – this makes it more likely you’ll stick to your routine.

If you’re not sure where to start, here are some blog posts I have written over the last few years that zero in on the facets of exercise that are essential for women in midlife. Remember, I’m not a professional in this field, but I’ve researched and gathered some really helpful information to help you formulate a plan:

Finally, the most critical thing to remember is to be patient with yourself. If you’ve been inactive for a long time, it’s natural to feel out of shape or struggle with exercises you used to do with ease. It’s important not to let this discourage you. Fitness is a journey, and every step, no matter how small, brings you closer to your goal.

Remember, the challenges you face are just stepping stones on your path to a healthier, fitter you. Overcoming them isn’t always easy, but with determination and the right mindset, it’s entirely possible. 

How to Get Back Into Working Out – Step By Step

step by step - how to get back into working out

Getting back into the groove of regular exercise can seem like a daunting task, especially if it’s been a while. But you’re not alone! I remember the first time I put on my workout clothes after a long break. It was intimidating, but taking that first step was the most important thing. Here’s a simple step-by-step plan to help you get started on your fitness journey.

Step 1: Set Your Goal

The first thing to do is to set a long-term goal. It could be weight loss, improving stamina, or simply feeling healthier. Having a clear objective will provide motivation and direction.

Step 2: Choose Your Type of Exercise

Next, determine what type of exercise you enjoy. You might prefer brisk walks in the park, bodyweight exercises at home, or a dance class. The key is to choose something you love so that you’ll stick with it.

Step 3: Create a Schedule

In the first week, aim to exercise at least three times. Select specific days and times for your workouts and pencil them in just like any other appointment. This will help establish your new routine.

Step 4: Get Equipped

Invest in a good pair of shoes and comfortable workout clothes. Consider getting a fitness tracker to monitor your heart rate and track your progress.

Step 5: Find a Workout Buddy

If possible, find a workout buddy. Having someone to share your journey with can make it more enjoyable and keep you accountable.

Step 6: Start Slow

In the beginning, your focus should be on building the habit of regular exercise. Start with simple steps like a 20-minute brisk walk or a few bodyweight exercises. Gradually increase the intensity as your fitness improves.

Step 7: Listen to Your Body

Remember to include a rest day in your schedule to allow your body time to recover. Pay attention to how your body feels during and after exercise. If something doesn’t feel right, give yourself permission to take it easy.

Step 8: Stay Consistent

The most important thing is consistency. It’s better to do a little bit each day than to push yourself too hard and then stop. Remember, this is about creating a sustainable long-term habit.

Embarking on a fitness journey after a break can be challenging, but with these steps, you’ll be well on your way to reclaiming your health and fitness. Remember, the journey of a thousand miles begins with a single step.  Your job, your goal, is to take that first step.

Inspired Living printable set for women over 50

Do you track your workout goals and results? How about other tasks, goals and dreams?

Thinking about a goal is one thing; putting it in writing takes you so much further toward turning it into a reality!

These are the tools and resources I use to keep myself accountable & plan for the future. LEARN MORE

Conclusion: How to Get Back Into Working Out

As we wrap up this blog post, I want us to take a moment and reflect on our journey together. We’ve delved into the importance of exercise after 50, explored why it’s never too late to get back into working out, acknowledged the challenges you might face, and laid out a step-by-step plan to reintroduce fitness into your life.

Remember my story about lacing up those workout shoes for the first time in a long time? It was daunting, but it reminded me that taking the first step is often the hardest. But guess what? You’re not alone. We’re in this together, and together, we can conquer anything.

Throughout history, women have been proving that age is just a number. Did you know that Ernestine Shepherd began serious weight training at the age of 56 and went on to become one of the world’s oldest competitive female bodybuilders? If she can do it, so can we!

Exercise is not just about physical health; it’s about mental wellbeing and feeling good about ourselves. It’s about reclaiming our strength, our confidence, and our vitality. And the beautiful thing is, it’s never too late to start.

Sure, there will be challenges. Finding time, figuring out what constitutes a good workout, dealing with muscle soreness – these are all part of the journey. But remember, every challenge is an opportunity for growth.

So, as we step into the new year, let’s embrace these challenges. Let’s commit to our health and wellbeing. Let’s dust off those workout clothes, find that perfect workout buddy, and embark on this exciting journey together.

In the words of the legendary George Eliot, “It is never too late to be what you might have been.” So, let’s be brave, let’s be strong, and most importantly, let’s be the best version of ourselves. Are you ready? Let’s get moving!

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