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Getting Back into Exercise After a Break – 7 Top Mistakes to Avoid

How to get back into exercise

One of the most important things you can do for your health is to start a new exercise routine. You will feel energized and capable of taking on more in your daily life. Chronic ailments such as heart disease and diabetes are becoming less common. So you’re trying to figure out how to get back into exercise.

This post will go through the most common mistakes people make when they return to the gym after a long layoff. Uncover the errors to avoid on your route to a safe and rapid return to your previous exercise program.

Mistake no. 1: Failing to address what you are thinking

Anything you say yourself may have a big impact on your behavior. Furthermore, your attitude influences the outcomes of your physical fitness activities. An all-or-nothing mindset is bad.

“I need to run to lose weight; walking won’t do” might be harmful to your health.

Injuries are common when weights are put too high. For example, if you aim to lose 5 pounds in a week, you may put yourself under excessive stress.

The key is to be persistent and patient. Remind yourself of the short-term benefits of getting back into shape.

Mistake no. 2: Not Putting Enough Emphasis on Balance Exercise

How to get back into exercise

Our balance typically deteriorates as we age. Injuries from the past may also contribute to a decline in stability. The culprit is not weak ankles, but rather a lack of balance and coordination. The unconscious sense of one’s location in space is known as balance and coordination. It’s critical to your daily functioning, such as while walking on rough ground.

Mistake no. 3: trying to perform at your fullest

It’s normal to want to lift heavier weights and gain muscle strength after a long break from training.

There are many re-trains like that. Most gym-goers exercise as well. Reduce your intensity after a long training break. Tackling your previous weights may appear sensible, but it overburdens your body. It might have unintended outcomes. Extreme muscular pain has been demonstrated to inhibit muscle growth. Physical renewal is a slow and steady process.

Another reason not to return to your previous weight is the danger of injury. Your muscles are less acclimated to intense strength activities. It is more prone to injury as a result of the extended training interval.

When injuries prohibit you from going to the gym, you must be patient. 

Thus, when you are thinking about how to get back into exercise, avoid overexertion. Start by not training for muscle failure.

Mistake no. 4: Too Much Training

Begin cautiously and gradually increase your stamina. As you slow down, the intensity of your workouts must be reduced. High exercise volume may be more beneficial to a smooth return to training, even if you are currently very motivated. Begin by doing fewer sets. Two sets are usually recommended for each exercise.

Your set count will be gradually raised over the next four weeks.

For the following five weeks, you may follow a training schedule like this volume:

  • Start your fitness routine with only two sets of each activity.
  • Each week, add one more set to your routine.
  • The fourth week of training consists of four sets of each exercise.
  • In the fifth week, take a reload.

Thus you’ll need to make some alterations to your initial approach. Keep a regular exercise intensity or sequence.

Mistake no. 5: Deciding on an ineffective exercise routine

Be sure the workout method you chose is suitable for you.

If you have a previous history of knee issues, low-impact workouts may be preferable. For example- running or jogging. 

Change your routines regularly to avoid boredom. Try avoiding overuse of any muscle group, which can lead to injury. Try executing activities more efficiently.

Your body will rapidly adapt to the change. This has the potential to increase your athletic performance. Your desire to work out is required to encourage continuous physical transformation. That is why it is critical to engage in a variety of workouts.

Mistake no. 6: Bodyweight Misinterpretation

You should carefully examine your weight after a long absence. This can lad owing to lean muscle drop during the layoff. Muscle memory makes it simple to regain muscular mass. You will most likely gain muscle and lose fat. Muscle weighs more than fat.

After four weeks of hard work, you should be able to return to your starting point.

To check your body weight fluctuation, consider the following scenarios:

  • If you take maintained calories, you will gain weight.
  • If you overeat, you will gain weight faster than if you kept eating the same amount
  • If you eat a balanced meal, you will lose weight more slowly than if you did not eat. 

This only applies for the first several weeks. This is only until you’ve recovered your original muscle mass.


Take your time when you return to the gym. Make certain that everything works well. You can simply avoid muscular discomfort by not going full force or too fast. Those who are successful are noted for their patience. Start with amateur exercises. 

This is how to get back into exercise and increase the difficulty level gradually. It makes sense to kick off your workouts with a set. To deal with the big shift, you must constantly adapt your regular weight perception. Do not let the number on the scale cloud your judgment. Instead, engage in some physical activity. Make your training as effective as possible. 

Pay super close attention to your body. Provide your body adequate time to heal before resuming your workout program. You may rely on muscle memory for the rest to take place. 

Best of Luck! Happy exercising. Stay safe.

You can also read: 7 Reasons to Add Full-Body Kettlebell Workouts to Your Weekly Routine

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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