Back at it: How to Work Out after a Break

I’m baaaa-aaack!

I know, it’s been a while.  If you’ve read my previous posts, you know that I’ve had a lot of stress going on and my health had been taking a turn for the worse.  So, I had to listen to my body and take a little breather from everything–including lifting.  Let’s get to talking about how to get back into the work-out groove after a break.

It’s not easy getting back on track.

I’m just going to be blunt–at first, it’s going to suck.  You’re going to be much weaker, tired, and sore.  You’ll feel like you lost any progress that you had going for you and it’s going to take a little while for things to get back to the way that they were.

It will be discouraging, exhausting, and tough.  And there will be times when you even wonder why you’re trying to start everything back up again.

But, it will be worth it.

Here are some things that I do or keep in mind when re-starting my fitness and nutrition routine:

1. You have to start somewhere

Plain and simple.  We all started somewhere in the very beginning, and we have to start somewhere once we take a break. Just a fact of life.

2. Your body is amazing and extremely adaptable

It is incredible how quickly your body is able to adjust to change–so even though it may feel like a while, it’ll only take about a month to form the habit and get back into the swing of things.

3. Sometimes all your body needs is rest

It just so happens, that sometimes after a while of rest, your body actually comes back stronger and more easily to adapt to resistance and changing of programs.

4. Look back at your workout journal

This is how I write out my work-outs.

After a long break from exercise, I always like to look back at my workout journal to see how far I had come.  You have to be careful with this one though, because as encouraging as it can be, sometimes it can backfire and become a bit discouraging when you’re not at the same point you were when you left off. The main thing to keep in mind is how quickly you can progress, and that you will soon see the same kinds of results that you were seeing before.

5. Meal prep

Containers make meal prep super easy!

The best way to ensure that you get back on track meal-wise, is to meal prep.  This way, you won’t find yourself mindless eating and snacking which can sabotage your goals.  Check out my post about macros for further help. Find my favorite containers for prep here.

So, here’s your smack in the booty to get moving again–let’s get to it!

Related Posts:

How to Hold Yourself Accountable

How to Find Motivation


  1. yenyen setier

    November 13, 2017 at 9:10 pm

    interesting! It’s been a long while since I last workout. A great reminder to get back on track.

  2. jenn224

    November 13, 2017 at 9:28 pm

    These are great! Thank you for these.

  3. Brenda Mueller

    November 14, 2017 at 6:03 am

    It does suck when we have to take a break from working out, especially if we really enjoy it. I look forward to getting back into the groove when I know a break is necessary and I am thankful when the workouts begin and progress starts being made. Thank you for this post it is a great reminder that we all need a break every now and then.

    1. Jessica from Fit Train

      November 14, 2017 at 7:50 pm

      Brenda, I couldn’t agree more! I always look forward to getting back into my routine as well. Best of luck in your fitness journey!

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