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

How to get back into exercise

Starting an exercise routine is one of the most beneficial things you can do for your health. You will feel brimming with vitality and be able to take on more in your day-to-day life. Chronic diseases like heart disease and diabetes are less likely to develop.

So, you’re attempting to find out how to get back into exercise. This article will discuss the most typical errors individuals make upon their return to the gym after a lengthy absence. Discover the blunders to avoid on your way to a quick and risk-free come back to your former fitness routine.

Mistake 1: Failing to Address your Thinking

What you tell yourself might have a significant effect on your behavior. Plus, your outlook affects the results of your physical fitness efforts.

An all-or-nothing way of thinking is problematic. “I have to run to lose weight; strolling won’t cut it” can cause damage to your body. 

Also, it might be harmful if you think, “My lacrosse shots should be fast and hard again,” if your body isn’t prepared.

Injuries often occur when you set your weights too high. For example, if you want to shed 5 lbs. in a week, you can put too much pressure on yourself.

Be patient and persistent. Remind yourself of the short-term advantages of being active again. Like less stress, more energy, better sleep at night, and doing something good for your body. 

Long-term benefits may include a healthier physique, more confidence, and enhanced athletic ability.

Mistake 2: Not Putting Enough Emphasis on Balance Exercise

How to get back into exercise

When we become older, our equilibrium often gets worse. Injuries of the past might also cause a decrease in stability. 

When you keep twisting your ankles, it’s important to remember who you are. Weak ankles are not the cause, but rather a lack of proprioception.

Proprioception is the unconscious awareness of one’s position in space. It’s crucial to your day-to-day functioning, as when walking on a patch of uneven terrain. 

Mistake 3: Performing at Your fullest

It’s natural to desire to lift your previous weights and grow muscle mass after a lengthy absence from training. Many re-trains like that.

Most gym-goers work out too. After a lengthier training layoff, take it easy. Attacking your prior weights feels reasonable, but it overburdens your body. It may lead to undesirable consequences. 

Excessive muscle soreness has been shown to prevent muscle gain. Physical rejuvenation is a gradual process.

Injury risk is another reason not to rush back to your former weight. Due to the long training gap, your muscles are less adapted to intensive strength exercises and more prone to injury. Patience is crucial when injuries prevent gym training.

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

In the first week, leave three reps in reserve (3 RIR). If your training hiatus was longer and you didn’t work out, aim for roughly 5 RIR. After resuming exercise, you might return to muscle failure.

Mistake 4: Too Much Training


Start slowly and build up your stamina. When you slow down, you need to reduce the intensity of your workouts. Excessive exercise volume could be more favorable to a flawless return to training, even if you are now highly enthusiastic.

Get started by doing fewer sets. The standard recommendation is two sets for each exercise. Over the following four weeks, your set count will be increased progressively.

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 deload.

Right, so you need to make some changes to your original strategy. Maintain a consistent training periodization or training volume.

Mistake 5: Deciding on an ineffective exercise routine

Make sure the method of exercise you choose is appropriate for you. If you have a history of knee problems, there may be better choices than high-impact workouts (like running).

Alternate your workouts every so often to avoid getting bored and overusing any muscle group, which can lead to injury. Try performing tasks with greater efficiency. You will see your body soon adapt to it. 

This can improve your athletic performance. Your motivation is needed to promote ongoing physical transformation. That’s why it’s important to perform different types of exercises.

Mistake 6: Allowing your Nutrition to Work Against you Instead of for you

When people start working out, they may believe they need to boost their calorie intake (or justify eating more). Due to your new exercise routine, most folks only need to eat a little. 

If you are a younger person returning to a team sport, your calorie intake may need to be increased. Consult your trainer to determine how much you should eat.

Others may feel that skipping meals will help them lose weight. But it can reduce your workout progress and metabolism. Hence it will increase the chances of your weight gain in the long run.

And keep yourself always hydrated. When you are dehydrated, you are more vulnerable to injury. Drink plenty of water before, during, and after your workout.

Mistake 7: Bodyweight Misinterpretation

You should look at your weight carefully after a lengthy absence due to muscle mass loss during the layoff. Muscle memory makes it easy to develop muscle again. You’ll likely grow muscle and reduce fat. Muscle is heavier than fat.

You should return to your starting place after four weeks of good training. To check your body weight fluctuation, you need to be aware of the following scenarios:

  • You will gain weight if you consume maintenance calories.
  • If you overeat, you will gain weight quicker than you would with the same quantity.
  • If you consume in a deficit, you will lose weight more slowly than you would otherwise.

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


When you return to the gym, take your time. And make sure everything goes well. Avoid muscle soreness by not going full tilt too quickly. Successful people are known for their patience. Start with beginner-level workouts. 

This is how to get back into exercise and increase the difficulty gradually. It makes sense to kick off your workouts with a set.

Constantly adjust your normal weight perception to deal with the significant change. But don’t let the weight on the scale affect your perspective. Do some physical exercise instead. Ensure that your training is as efficient as possible.

You should pay attention to your body. Give your body enough time to recover before starting back on the exercise routine. You may leave the rest to muscle memory. 

Good Luck!

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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