How to Get Back Into Exercise After a Long Break (Without the Burnout)
- Ann Osman
- Apr 5
- 2 min read
Life got busy? No judgment—here’s how to restart your fitness routine with patience, not pressure.
Let’s be real: Life happens. Maybe work deadlines swallowed your free time, exams took over, or parenting left you running on fumes. Or perhaps you paused during Ramadan and never quite restarted. Whatever the reason, if your workout routine slipped away, you’re not alone—and starting again doesn’t have to mean suffering through two-hour gym sessions or punishing yourself for ‘falling off.’
The truth? Fitness isn’t an all-or-nothing game. Whether you’ve been away for weeks, months, or even years, your body is ready when you are. Here’s how to ease back in—without the guilt, soreness, or burnout.
1. Ditch the "All-or-Nothing" Mindset
Problem: Thinking you need to go hard to "make up for lost time" → injury or quitting
.Solution:
Start small, not extreme. Example:
"If you used to run 5K, walk 1K. If you lifted heavy, go lighter and focus on form."
Reframe your "why." Fitness isn’t about punishing pauses—it’s about feeling strong and energized today.
2. Ease Back In with Smart Movement
Problem: Jumping into intense workouts → misery → giving up again.
Solution:
Try time-efficient classes (like SOUL40 or Box Beats):
40 minutes is the sweet spot—enough to challenge you, short enough to fit into a packed schedule.
Prioritize consistency over intensity. 3x/week is plenty to rebuild the habit.
"Think of your first weeks as practice for showing up—not for hitting personal bests."
3. Fuel Your Comeback (Recovery Matters)
Problem: Soreness and fatigue make it harder to stick with it.
Solution:
Eat for recovery: Protein (eggs, chicken, salmon) helps repair muscles.
Hydrate well: Aim for 2L+ water daily (especially if you’re sweating again).
Optional boost: Supplements like glutamine or BCAAs can help with muscle recovery.
4. Schedule It Like a Non-Negotiable Meeting
Problem: "I don’t have time" creeps back in.
Solution:
Block 40-minute slots in your calendar (e.g., Mon/Wed/Fri at 7PM).
Treat workouts like appointments—cancel only for emergencies.
"Pro tip: Book a class in advance. Money spent = extra motivation to show up."
Pro tip 2: Book your sessions easily through the SOUL Studio app (download Fit By Wix and sign up with SOUL Studio to access membership plans, schedules and book your session!)
5. Celebrate Every Small Win
Problem: Focusing on what you used to do → discouragement.
Solution:
Track effort, not just results. Examples:
"I showed up 3x this week!"
"I finished a full class without stopping!"
"Progress isn’t about where you were—it’s about where you’re going."
Ready to restart strong? Join our SOUL40 or Box Beats classes—where every workout meets you where you are. No guilt, no ego, just movement that fits your life. Your comeback starts now
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