How to Start Working Out Again

In this article I will show you how to start working out again after you’ve been off the wagon for a while. I’ll give you some important tips and a workout plan.

I’ve been coaching and training people for 35 years. While I am sure there are some good, young trainers that know how to train the average, out of shape adult, there are too many of them are giving adults exercises that they don’t need to be doing. Being almost 60 myself, I understand the adult body, how it changes as we age, and how it needs to be treated in order to improve fitness safely.  Here’s what I recommend if you want to start working out again.

Tips

Start With Short Workouts

Don’t jump into what you did before. Approach it like you have never done it before. Don’t worry, because of muscle memory, you will be able to progress faster than the first time you got in shape. I recommend, short, easy workouts-10-30 minutes as many days as possible.

Start Out Easy and Build Into It

For each workout or exercise, only push yourself to a light fatigue for first few weeks, then gradually increase over weeks. Consistency is key. Getting in shape Is not about doing a lot of work infrequently, it’s about steady work regularly. Slow and steady wins the race.  Psychologically, it’s best to finish each workout feeling invigorated, not exhausted.

Spread Out the Stress

Don’t do the same type of exercise every day. That can be too hard for the joints and muscles being used and not give you enough time to recover. Instead, alternate the type of workouts throughout the week. For example, one day you could work on Strength, the next day could be a cardio workout, the next could focus on movement, balance, etc.

Stay Motivated

Since you are getting back into shape, I can assume you’ve been in shape before and quit.  How will you make this time different? Here are some proven strategies to help folks stick to exercise:

  • Find a workout partner. This makes exercise more fun and less likely that you’ll not show up.
  • Have an accountability partner who will help you when you want to stop.
  • Create streaks and reward yourself when you have reach milestones.
  • Statistically, exercisers with a plan reach their goals and stick to exercise longer than those who don’t. 

Have a Plan

Working out without a plan is a recipe for failure. It’s like traveling without GPS. I recommend developing a plan that organizes the workouts as a weekly plan and then a plan to progress over weeks. For example:

  • Monday: Full body strength circuit
  • Tuesday: Easy, steady state cardio (walking, cycling, etc.)
  • Wednesday: Yoga, Pilates, etc.
  • Thursday: Full body strength
  • Friday: Yoga, Pilates, etc.
  • Saturday: Easy, steady state cardio
  • Sunday: Rest 

As for progression over time, you might have a plan like:

  • Gradually increase intensity each week if feeling no ill effects from previous week (Soreness).
  • Add 5 minutes to cardio each week

FREE 4 Week Starter Workout

I’m creating a workout program precisely for people that are getting back into shape after being out for a while. Send me a note if you’d be interested in getting it and I’ll notify you once I’m ready. Expected to be finished by 10/2021. In the meantime, I’m always available for online training.