How to Restart Your Workout Routine After a Break

Posted On Feb 18, 2025 By BowFlex Insider Team

woman with a towel on her shoulder

Getting back into a fitness routine after a break, whether you were recovering from an injury or simply taking some time off during a busy season of life, can feel incredibly challenging.

You might not be sure where to start and could feel overwhelmed at the prospect of jumping back in after a pause. That's okay. With the right mindset and a few simple steps, reviving your fitness routine can be empowering — not to mention great for your physical and mental health. Here are some simple tips to ease the transition:

Start Slow

As much as you may feel like you should pick up right where you left off, it's important to avoid jumping right back to your previous intensity level — especially if you took more than a few weeks off from exercise.

If you were previously running four times a week, start with one or two sessions on the treadmill and gradually add additional sessions over the course of a few weeks. Similarly, if you were pushing yourself to hit a certain weight target during your strength training sessions, start with a lighter weight as you ease back into your routine, and then scale up from there.

→ Your Next Read: A Beginner's Guide to Strength Training At Home

Starting slow is important to avoid injury, as jumping back into intense workouts without proper conditioning can strain your muscles, joints and ligaments, and increase the risk of strains and sprains. It also allows you to rebuild your strength, endurance, and flexibility at a pace that is safe and sustainable.

Ready to push yourself? Plan to increase the duration, frequency, and intensity of your workouts over time. Some experts recommend following the 10 percent rule, which allows for a gradual increase in mileage (if you're a runner) or weight targets (if you're lifting) to give your body time to safely adapt.

Woman using 2080 barbell

Set Realistic Goals

Defining short and long-term goals that are both achievable and motivating is an important step as you ease back into an exercise routine. Realistic goals give you a sense of purpose and can help you push through challenges, while setting unrealistic expectations for yourself can often lead to frustration or burnout.

If you've set a goal to run your first 5K later this year, don't plan to run 7 days a week — that's unsustainable. Commit to lacing up your shoes a couple times a week and gradually work up from there.

If you're thinking about getting in your runs on the treadmill during the colder seasons, BowFlex Fitness Advisor and Certified Personal Trainer Emily Weber advises moving one or two of your runs to the treadmill, to start, and then gradually increasing your sessions over the course of a month. Catch more of her tips on treadmill running.

Not sure what your goal should be? Focus on making it SMART (Specific, Measurable, Attainable, Relevant and Timely). Examples of fitness goals that follow the SMART framework include:

  • Exercise 4 times per week for the next 2 months
  • Improve your flexibility by touching your toes in 6 weeks
  • Increase your strength in major lifts (squat, deadlift, bench press) by 20% in 10 weeks
  • Average 8,000 steps a day for a month
Woman using 840 Kettlebell

Plan Your Workouts

Consider scheduling in your workouts like appointments and pick times when you're most likely to stick to your routine: early morning, over your lunch break, or in the evening.

To avoid boredom and burnout, add a variety of workouts to your schedule — including cardio, strength training, and low impact exercise like yoga or Pilates.

Looking for some inspiration? We offer free workouts on our blog and the BowFlex YouTube channel. Additionally, JRNY offers personalized, adaptive workouts built just for you based on the equipment you have at home. You can access hundreds of trainer-led strength and cardio classes, yoga, and more. Plus, new JRNY members can also take advantage of a 2-month free trial. This offer is subject to change. Check product pages for current JRNY offers.

Upgrade Your Gear

Having the right gear can make a significant difference in your fitness journey, especially if you are coming back to your routine after taking some time off. Not only can it improve your performance and help you reach your goals, but it can also boost your motivation to stay consistent with your routine.

If you're just getting starting with building your home gym, it's important to pick equipment that aligns with your goals:

  • If you're focused on reaching a step goal during the day, or you're a seasoned runner looking to bring your outdoor running routine indoors, investing in a high-quality treadmill is a great place to start.
  • If you plan to incorporate strength training at home, versatile equipment like dumbbells or kettlebells, as well as home gym machines, like our best-selling Revolution Home Gym, can help you build a strength training routine that mimics the experience of the gym, but at home.
  • On a budget? Check out our sales page to catch the latest deals on bikes, treadmills, ellipticals, and strength equipment.