At Pratt Personal Training, we often hear questions like, “I’ve been sick for a week. What do I do now?” Whether it’s an illness, a vacation, or just life getting in the way, taking a break from exercise can feel discouraging. But don’t worry—you can bounce back quickly with the right mindset and approach.
Here’s how to navigate your return to the gym, rebuild your routine, and get back to crushing your fitness goals.
Don’t Wait for “Perfect” Circumstances
One of the most common mistakes people make after a break is waiting too long to return. They convince themselves they need to feel 100% before stepping back into the gym. This mindset often leads to weeks—or even months—away from exercise.
Instead, focus on doing something as soon as you feel well enough. Even a light workout is better than none at all. Fat loss, muscle maintenance, and overall health rely on consistency, not perfection. Don’t let the perfect be the enemy of the good.
Avoid the “Make Up for Lost Time” Mindset
On the flip side, some people return to the gym with the intention of making up for lost time. They push themselves too hard, too soon, trying to compensate for the days or weeks they missed. This can lead to burnout, injury, or even more time away from exercise.
When you return after being sick or on vacation, aim for about 70% of your usual intensity. For example, if you typically perform three sets of an exercise with heavy weights, start with two lighter sets instead. Gradually ramp up your workouts over the next one to two weeks.
Understand That Setbacks Are Temporary
It’s natural to feel a little discouraged when you notice a drop in performance after a break. Your cardio might feel harder, or the weights you usually lift might feel heavier. But here’s the good news: your body will bounce back quickly.
Muscle memory and your body’s natural adaptability mean that strength and cardiovascular endurance will return faster than you think. Studies show that people who’ve been consistent with weight training or small group personal training in the past regain their fitness levels much more quickly after a break.
Focus on Progress, Not Perfection
When coming back to the gym, it’s important to celebrate the small victories. Maybe you’re not lifting as much weight or running as fast as you were before, but you’re back in the gym—and that’s a win. Be patient with yourself, and trust the process.
Think of your return as rebuilding your foundation. Even if you’re starting with lighter weights or shorter workouts, you’re laying the groundwork for long-term success. In just a week or two, you’ll likely find yourself back to your pre-break performance.
Practical Tips for Getting Back to Exercise
Here are some practical steps to ease back into your fitness routine:
- Start Slowly: Aim for 7 out of 10 in terms of difficulty. Leave some room to build up over the next few sessions.
- Focus on Form: Use lighter weights and prioritize good technique. This is especially important in weight training to avoid injury.
- Listen to Your Body: If something feels off, scale back. Pushing too hard while recovering from illness or fatigue can delay your progress.
- Celebrate Small Wins: Every step back to your routine is progress. Focus on what you’ve accomplished rather than what you’ve missed.
- Stay Consistent: Consistency beats intensity. Even if you can only manage a short workout, it’s a step in the right direction.
The Long-Term Approach to Fitness
Fitness is a journey, not a sprint. Temporary setbacks—whether due to sickness, vacation, or life’s curveballs—are just that: temporary. By adopting a long-term approach, you’ll find that these breaks become just small blips in your overall progress.
At Pratt Personal Training, our small group personal training sessions are designed to help you build strength, improve endurance, and achieve your goals—no matter where you’re starting from. Whether you’re focused on fat loss, weight training, or simply getting back into the gym, we’re here to guide and support you.
Ready to Get Back on Track?
If you’ve been sidelined by sickness, vacation, or a hectic schedule, don’t wait for the perfect time to return. Start now, go at your own pace, and let your body’s natural adaptability do the rest. Within a week or two, you’ll feel like yourself again—and maybe even stronger than before.
Have questions about how to approach your fitness journey? Visit us at Pratt Personal Training to learn more about our programs, including small group personal training and personalized weight training plans. Together, we’ll help you create a fitness routine that works for the long haul.