Raise your hand if your workout routine took a back seat last year. 🙋🏽‍♀️ Between adjusting to a global pandemic and the resulting stress and changes such as working from home for the first time or dealing with remote school, the last thing on your mind may have been working out. 

How to start working out after a break

But despite the mental work it takes to pick up that dumbbell (or let’s be real – a can of peas if you were improvising in the early days of the pandemic), working out has beneficial effects on your mood and physiology. The biggest task is usually just taking that first step in the right direction.

Figuring out how to get back into working out after a period of rest can be hard, but persevere, there are great days ahead! We’ve outlined some of the best steps for how to get back into working out:

• Plan ahead – and actually write down your planned routine on a calendar or piece of paper
• Ease back into your first week
• Set a tangible and attainable goal
• Try out a new form of exercise or switch up from your old routine
• Invite a workout buddy to join you 

Plan Ahead

Lay out your training plans the week before – this can make them easier to stick to. We recommend physically writing out your schedule on a piece of paper to hold yourself accountable. Or if you’re a ClassPass member, the ClassPass widget lets you view classes and appointments from your homescreen, so you can get back to your routine ASAP.

Ease Back In

Listen to your body! Allow plenty of time to warm up, cool down and rest. Don’t just jump into 10 HIIT classes in a row. Give your body time to adjust back to strenuous physical activity. Try alternating your exercise day-to-day. Monday can be a HIIT class, Tuesday strength training and Wednesday a long walk with your dog. Walking constitutes as low intensity steady state cardio (LISS).  Doubtful of LISS? Read more about how LISS is beneficial for your health. 

Set a Goal

From building strength to improving balance, setting goals can help you commit to your routine. Make sure these goals are tangible and measurable. Hint: “Get a six pack” may be a lofty goal to start with. Instead, set a goal like “will be able to carry my laundry up stairs without being out of breath.”

In addition to your main goal, set smaller benchmark goals that will lead you to the larger goal. For example, if you want to be able to do 10 burpees in a row without fatigue, try adding in a goal to have at least one plyometric session and one core-focused session each week. These two additional targets will play into your overall fitness level, leading you to crushing that burpee goal!

Try Something New

That workout you’ve always wanted to try? No time like the present. Try finding an outdoor workout near you, or pushing yourself by signing up for a class you’ve never taken. Trying something new can help shake up your workout routine and push you out of your comfort zone. At ClassPass we’re all about the physical and mental benefits that working out provides.

Invite a Buddy

Sweating is better together! Invite a friend along to class, or to join you for a livestream workout from their living room. Not only is having a workout buddy beneficial for holding you accountable, workout buddies can actually help improve your workout.

Now Get Out There – Good Luck!

Whether you schedule a class this week or just make it out for one extra walk, we’re proud of you. Keep it going and congrats on getting back into working out.