How to Get Back Into Shape After a Break: 4 Simple Tips That Actually Work

The thought of getting back into exercise after some time off can be daunting, but in this blog I will share four simple tips and strategies that you can use to make the process as simple and straightforward as possible.

The times where you had your gym bag packed, meals prepped, and a schedule locked in may seem like a distant memory, but don’t stress, it can all be restored.

1. Start Small: The Best Way to Ease Back Into the Gym After a Break

For some reason, when it comes to exercise we all think that it must be perfect or else the juice isn't really worth the squeeze, right? Well, I can assure you that the body doesn’t know a perfect schedule or routine, only that it needs to respond to the stimulus put on it… and it is quick to do so.

So if you’ve fallen off the so-called ‘fitness wagon’, then it's time to establish a minimum requirement that you can hold yourself to. For the majority of my clients, this looks like two sessions per week. That’s 2 hours total - maybe 3 if you include commuting and showering, etc - which sounds pretty reasonable right?

If you can stay consistent with two sessions per week for four weeks and it feels easy, chances are that you’ll end up doing more anyway. However, having a realistic and achievable benchmark means that you don’t throw the towel in just because you haven’t been able to do your fifth session of the week. For all intents and purposes, we are exercising to create a healthier lifestyle for ourselves and look after our body. After all, we only get one life and one body, so it's probably wise to take good care of it.

In sports science, we use a term called ‘the minimum effective dose’ (especially in relation to athletes) whereby we are achieving the desired stimulus - let’s say to get stronger - by completing the bare minimum amount of work each week (sets, reps, exercises). And it may surprise you that the body can still make great improvements by completing as little as one working set per week - that’s not a lot right!

Here’s a research paper if you’re interested to learn more about minimum effective dose.

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2. Follow a Simple Workout Plan That Fits Your Lifestyle

This might be the most important factor for me. 

Without a plan, we end up aimlessly wandering round the gym and not giving our full attention and effort to our training. We end up doing the same thing every time and never really seeing the progress we’re after.

Having a plan where it gives you the exercises, order, sets, reps & rest periods is a real game changer for your results - and progress.

If this is something you really struggle with then feel free to get in touch with me for personalised training plans and support.

So if you only need to train a minimum of two times per week, how should that look? Should it be running, lifting weights, or doing spin bike sessions?

Now, I will admit that I am biased towards resistance training, but that's because of the benefits it produces to the muscles, tendons, and mortality. I can’t stress enough how important keeping your muscles strong and healthy is for your life. But you also need some training which is going to keep your cardiovascular system fit and healthy too.

One big issue I find is the training split we most commonly find in gyms, the body-part split. It normally splits a week up into categories such as legs, chest, back, shoulder, arms and abs. But to follow this requires you to be in the gym 5 days per week, which if we’re being honest, is unrealistic for most people in amongst the busyness of day-to-day life.

I advocate for full body training, where you train an exercise from all of the previous categories in one session. This also means that the areas you like training less only require a small amount of attention each session as opposed to giving them a whole session to themselves. It also means that if you can’t train one day, and can only train once that week, that all the muscles still get some form of stimulus.

Cardio is a little different. I like to prescribe something lower intensity for 30+ mins to build up a good cardiovascular base. As well as something short of a higher intensity such as sprints where you get the heart rate up higher and let it drop down between reps. See the table below for an example for both lower intensity cardio and higher intensity cardio.

In short, that's 2 full body gym sessions per week with 1 shorter higher intensity cardio section and 1 longer at a lower intensity.

3. Use the 2-Day Rule to Stay Consistent (Even When Life Gets Busy)

Something that I like to use with clients and myself is the ‘2-day-rule’.

This rule is where you only give yourself a 2 day window to get done what you said you would. In this case, it's probably your workout and that means that if you can’t make the gym today then you only have tomorrow to fit it in.

The reason I like this is because it presents you with a question.

If I were to skip the gym today - do I have the time to do it tomorrow?

If yes, then great.

But what I’ve found with myself is that I'm so busy, that today has to be the day, and inevitably once I drag myself to the gym and get started, I always feel better afterwards.

It's a way of holding yourself accountable to the process.

So, schedule it in.

It sounds nice to be able to roll out of bed when we want, have a nice breakfast, and train at the perfect time.

But for 99% of us this isn't the case, which is why it’s so important to schedule it in. Remove the barrier and friction by looking ahead at your week and scheduling your exercise time. I’m sure you can find two x one hour slots in your week!

4. Find Accountability: Why Training With Others Keeps You Going

I know that without my training partners, my consistency and success would not be what it is. I’m sure you have someone in your contacts that you could send a message of “Hey, i’m looking to start the gym, want to join me and help hold me accountable?”. 

Many of my clients come to me because they need that person to hold them accountable, that person to call them out when they’re looking to skip sessions and neglect their goals. Whether that be through my 1:1 personal training sessions at my Stourbridge-based private facility, or whether that be through my online coaching service.

For others, this could be a run club, a facebook group, or even a trainer like myself. Just someone to help keep you motivated when it gets tough!

So… Train Smart, Stay Accountable, and Keep It Simple

If you're feeling unsure where to begin, don’t overthink it. These four tips are a simple, effective way to rebuild your routine without burning out or losing motivation. Here’s a quick reminder of what actually works when you’re getting back into shape:

• Take the pressure off and commit to two sessions per week instead of 5
• Have a plan to follow with both resistance training and cardio elements
• Use the 2 day rule and scheduling to help with consistency
• Share the process with someone you know will help you

About Me & How I Can Help

I’m Sam, a personal trainer who helps people train smarter, not just harder. Whether you’re new to the gym or trying to push past a plateau, I can help you build muscle, grow your confidence, and train more effectively.

I offer personal training from my private space in Stourbridge, and I also work with clients online through personalised training plans.

If you want to get more out of your workouts and start seeing real progress, get in touch. Let’s put together a plan that works for you.

Got a question? Drop me a message - I’m happy to help.