How to Get Started with Fitness After a Long Break
We’ve all been there—life gets busy, things happen, and before you know it, your fitness routine is a distant memory. For me, it was during a particularly hectic time juggling work, commitments, and everything in between. One day, I found myself out of breath climbing the stairs and thought, “What happened here?”
Taking a break from exercise happens to the best of us. Whether it’s because of work stress, an injury, family commitments, or just falling out of the habit, it’s completely normal. The important thing is knowing how to take that first step back into fitness. Because of the benefits? They’re endless—improved energy, reduced stress, better health, and a boost in confidence.
If you’re ready to shake off the cobwebs and jump back in, this guide is for you. Let’s get started—slowly, steadily, and sustainably.
Overcoming Common Hurdles
It’s easy to feel overwhelmed at the thought of starting again, but I promise you—getting past these common hurdles is the first step to success.
1. Fear of Failure
One of the biggest barriers people face when getting back into fitness is the fear of failing. You might think, “What if I can’t keep up? What if I look silly?” Here’s the truth: there’s no such thing as failure when it comes to fitness.
Progress, no matter how small, is still progress. Set small, achievable goals to build confidence. Something as simple as a 10-minute walk every day is a fantastic place to start. Celebrate those small victories because they add up to big changes over time.
2. Lack of Motivation
It’s natural to feel unmotivated, especially when you’re out of the routine. The key to staying consistent is finding activities you genuinely enjoy.
Explore New Options: Whether it’s personal training, group fitness classes, or outdoor workouts, variety keeps things exciting.
Find a Fitness Buddy: Having someone to train with can give you that extra push to show up.
Set SMART Goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-Bound. Instead of saying, “I want to get fit,” aim for “I’ll exercise three times this week for 30 minutes each.”
The trick is to start small and build momentum.
3. Time Constraints
This is one I hear often: “I just don’t have the time.” Between work, family, and other commitments, fitness often takes a backseat. But here’s the thing: you don’t need hours to see results.
Short, Intense Workouts: Sessions as short as 20 minutes can be highly effective.
Schedule It In: Treat your workouts like any other important appointment. Block time in your calendar and stick to it.
Incorporate Movement Into Daily Life: Walk during lunch breaks, take the stairs, or do quick stretches while watching TV.
Remember, consistency is more important than duration. Even a little bit of exercise is better than none.
4. Finding the Right Approach
The best fitness routine is the one you’ll stick with. That’s why it’s important to choose an approach that fits your preferences and lifestyle.
Personal Training: Ideal if you want personalised guidance, accountability, and a plan tailored to your goals.
Group Fitness: Great for social motivation, affordability, and a sense of community.
Outdoor Workouts: Exercising outdoors in Melbourne’s parks or gardens is both energising and refreshing.
Sports Conditioning: If you’re training for a specific goal, like improving athletic performance, sports-focused training is a fantastic option.
The bottom line? Choose what works for you, and don’t be afraid to mix things up.
Creating a Sustainable Fitness Plan
Starting slowly and steadily is the key to building a fitness habit that lasts.
1. Start Slow and Steady
Jumping straight into intense workouts can lead to injuries and burnout. Take it slow.
Begin with shorter, lower-intensity sessions (e.g., 15–20 minutes).
Gradually increase duration and intensity as your body adapts.
Focus on progress, not perfection. Small steps forward are better than none.
2. Prioritise Consistency
Consistency is where the magic happens. It’s not about going all out for one week and then stopping—it’s about showing up regularly.
Start with 2–3 sessions a week.
Create a routine that fits into your lifestyle and feels sustainable long term.
Schedule workouts at times when you feel most energised—whether that’s early mornings, lunch breaks, or evenings.
3. Listen to Your Body
Your body will tell you what it needs—learn to listen.
Rest days are just as important as workout days. Incorporate recovery activities like walking, yoga, or stretching.
Pay attention to any aches or fatigue and adjust your workouts if necessary.
4. Fuel Your Body Right
Exercise alone isn’t enough—nutrition plays a big role in your fitness journey.
Focus on whole, unprocessed foods: lean proteins, vegetables, healthy fats, and complex carbs.
Stay hydrated throughout the day to keep your energy up and support recovery.
Think of food as fuel for your workouts and your life.
Staying Motivated
Staying on track can be tough, but these tips will keep you going:
Find a Fitness Buddy: Training with a friend makes workouts fun and adds accountability.
Track Your Progress: Use a fitness journal, app, or wearable to see how far you’ve come.
Celebrate Milestones: Whether it’s completing your first full workout or sticking to your plan for a month, reward yourself. A new pair of trainers or a relaxing massage can be a great incentive.
Stay Positive: Fitness is a journey, not a race. Focus on how you feel—stronger, healthier, and more confident.
Conclusion: Take the First Step Today
Getting back into fitness after a long break can feel daunting, but it doesn’t have to be. Start small, stay consistent, and focus on what works for you. Whether it’s a personalised training plan, an energising group fitness class, or outdoor sessions that reconnect you with nature, the key is to make that first move. Saint Fitness, we will help you to find the best version of you.
So, what’s stopping you from starting your fitness journey today?