Training in the gym: 7 practical tips to start again in the best possible way

READING TIME: 5 MINUTES ➤➤

Getting back to the gym after a break, whether short or long, can feel challenging. Habits are easily lost, and the fear of not living up to your previous standards can make you give up before you even start. But don’t worry: with a bit of planning and the right approach, regaining your rhythm will not only be possible but also rewarding.

Whether you're returning to the gym after summer vacation, an injury, or simply recovering from a classic drop in motivation, following these seven tips will help you build a tailor-made routine for yourself, stress-free and with real results.

1. Set Realistic and Motivating Goals

The first step to restarting successfully is to have a clear vision of what you want to achieve.

☆ Want to lose a few kilos gained during the holidays?
☆ Improve your strength?
☆ Train for a competition?
☆ Or maybe you just want to feel more energetic in your daily life?

Set SMART goals:

• Specific: Don’t just say “I want to lose weight,” but “I want to lose 3 kg in two months.”
• Measurable: Use metrics such as weight, body measurements, or weights lifted.
• Achievable: Aim for something you can realistically reach based on your current level.
• Relevant: Make sure your goal is important to you.
• Time-bound: Give yourself deadlines to track your progress.

Tip: Use a journal or an app to track your goals and monitor your results. Seeing your progress will give you an energy boost during tough times.

2. Consult a Health Professional

Before diving into a workout program, it's important to get a medical check-up, especially if you’ve had a long break or health issues. A doctor or physiotherapist can recommend exercises suitable for your current fitness level and help you avoid injuries.

Don’t underestimate the importance of prevention: an initial assessment will give you confidence and allow you to train more mindfully.

3. Plan a Gradual Workout Program

When returning to the gym, resist the temptation to do too much too soon. Start with light sessions in the first few weeks, focusing on basic exercises and controlled movements. Gradually increase the volume and intensity of your workouts to avoid soreness and fatigue.

An example of an initial program could include:

• Monday: Light cardio workout (brisk walking or cycling for 20–30 minutes).
• Wednesday: Full-body strength training circuit using machines.
• Friday: Stretching or yoga to improve flexibility and muscle relaxation.

4. Invest in Quality Equipment and Clothing

Comfort during your workout is essential. Wear breathable clothing and proper shoes suited to the type of activity you'll be doing. If necessary, get accessories such as gym gloves or wrist and knee supports to improve your performance and prevent injuries.

Remember: Feeling comfortable in what you wear helps you stay focused on the exercises and enjoy the experience.

5. Be Consistent and Create a Routine

The key to achieving results is consistency. Try to train at least three times a week and set a fixed time for your sessions. Include workouts in your calendar as if they were important appointments—and don’t skip them for trivial reasons.

Consistency tip: Work out with a friend or family member. Having a workout partner will motivate you and make the experience more enjoyable.

6. Nutrition and Hydration: Essential Allies

Don’t underestimate the importance of a balanced diet and proper hydration. To fuel your workouts and support muscle recovery, include lean proteins, complex carbohydrates, and healthy fats in your meals. Drink water throughout the day and don’t forget to rehydrate after training.

Extra tip: Consider consulting a nutritionist to create a personalized meal plan that supports your fitness goals.

7. Be Patient and Celebrate Your Progress

Resuming training after a break can be a mental and physical challenge. It’s easy to fall into the trap of comparing yourself to your past performance or others at the gym. However, it’s essential to remember that every body has its own adaptation time, and every bit of progress—no matter how small—is a step forward.

Accept your current limits

At first, you may feel less strong, less enduring, or less coordinated than before—and that’s okay. Your body needs time to adjust to physical effort. Instead of focusing on what you can’t do yet, focus on what you are doing now and how you're improving. Every completed workout, even the simplest, is a success.

Learn to celebrate small wins

The path to getting back in shape is made up of many small steps. Celebrate every progress:

☆ Finished a workout circuit without stopping? Great!
☆ Increased your dumbbell weight? Well done!
☆ Regained the habit of training several times a week? That’s a huge achievement.

Keep a progress journal

A great way to celebrate your successes is to keep a workout journal. Write down the weights used, reps, duration, and how you felt after each session. Looking back and seeing how far you've come is incredibly motivating and will remind you that every effort pays off.

Reward yourself for reaching goals

There’s nothing wrong with treating yourself to a small reward when you hit a milestone. This doesn’t have to mean indulging in unhealthy food—you can buy a new piece of workout clothing, get a massage, or simply enjoy a relaxing evening.

Avoid perfectionism

Being kind to yourself also means accepting that there will be days when you feel less motivated or don’t meet your goals. That’s part of the journey. What matters is not letting a bad day derail your entire path. Pick back up the next day with the same determination as always.

Find joy in training

Remember that working out isn’t just a means to get aesthetic or physical results, but also a way to enhance your overall well-being. Take the time to enjoy movement, appreciate the energy that comes from physical activity, and be proud of the fact that you’re taking care of yourself.

Working out should be an act of love toward your body, not a punishment. With this mindset, your return to the gym will be a success in every way.