12 Foolproof Tips for Getting Back Into Exercising!

This post provides 12 tips for getting back into exercising to feel happier, healthier, and more confident in your everyday life.

Whether you’ve been sick, taking a vacation, or simply fallen out of the swing of things, getting back into exercising can be hard.

We all know the importance of having an established exercise routine.

For example, the benefits of regular exercise include improvements in our physical health, increased energy levels, and enhanced mental well-being.

Consistent exercise can also help reduce the risk of chronic diseases, boost mood, and promote better sleep patterns, contributing to an overall healthier lifestyle.

Despite being aware of the advantages of consistently exercising, it’s no secret that sometimes this isn’t enough to motivate ourselves.

For this reason, I’ve curated a list of 12 tips to get back into exercising that you can implement to boost your motivation and discipline levels. These will help you stick to your fitness goals so you can feel your best in no time at all!

The key to getting back into exercising is choosing an activity that you enjoy and specific to your unique goals.

Each workout session should leave you with the feeling of accomplishment and that you’re one step closer to where you want to be.

Incorporating exercise that is fun to you removes the dread of showing up. Even though from time to time it is normal to feel lazier or unmotivated, these feelings will crop up less if you genuinely have a passion for the activity.

To many, the gym can be an intimidating place, so why not try swimming, dancing, or going on hikes as a less exposing form of physical activity?

If you’re eager about going to the gym and would like some help overcoming the initial fear, check out How To Easily Overcome Gym Anxiety FAST! (12 Practical Tips)

You should also consider including exercise that aligns with your individual goals.

For example, if you are looking to improve your cardiovascular health and overall fitness, opt for aerobic exercises such as running, cycling, or swimming.

If you’re looking to develop your strength choose resistance-based activities such as performing bodyweight or weight training.

If increasing your mobility and flexibility then focus on yoga, tai chi, or pilates.

It’s important to note that to achieve optimal fitness, your exercise routine should look to combine all three aspects of strength, cardiovascular, and mobility training. Choosing different forms of exercise to do throughout the week also keeps the workouts fun and interesting, meaning you’re more likely to stick to your routine!

The following table can offer guidance in finding the best activity for you depending on your goals.

By allocating a specific time in your day to workout, you are reducing the chance of skipping exercise for other commitments.

Whether you block out 30 minutes or 1 hour for your workout, the important factor is that this remains time for you and your fitness goals.

If possible try to schedule your workouts for the same time each day. In “Atomic Habits,” James Clear discusses the importance of scheduling specific times for an activity as a strategy for habit formation.

By assigning a precise time and location to a habit, you create a clear plan of action, increasing the likelihood of following through.

Clear suggests that making your habits part of your daily routine, such as exercising at the same time each day helps solidify them into automatic behaviours.

This approach helps overcome decision fatigue and increases consistency, making it easier to stick to your habits over the long term and achieve your goals.

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Buying a journal specifically for your fitness journey is a great way to add structure, become accountable, and stay motivated.

Fitness journals will include sections to plan and track your workouts, making it easier to show up to exercise and monitor your progress over time.

Seeing improvements and how far you’ve come boosts motivation and provides a sense of accomplishment. If you’re consistent you’ll notice improvement quicker than you’d imagine!

Depending on your experience, you can find a fitness planner that’s best for you. Many also are designed with additional features such as weight loss and meal trackers, making them the perfect companion for your fitness journey.

Eating healthier not only fast-tracks any visual improvements but also makes getting back into exercising so much easier.

By consuming less processed foods and switching to nutritious whole foods, you’ll notice an increase in your energy levels and performance, helping you feel motivated for each workout.

You’ll also experience better recovery in between your workouts so you can give each workout your all.

In addition to weight management, consuming nutritious foods can positively impact your mood, cognition, and mental well-being.

A balanced diet that includes foods rich in omega-3 fatty acids, antioxidants, and complex carbohydrates supports brain health and may reduce feelings of stress, anxiety, and depression. This makes it easier to stay motivated and consistent with your exercise routine.

When designing an exercise routine, it’s easy to plan a workout for each day. However, this is often impractical and can halter your progress.

During exercise, muscles undergo stress and micro-tears, leading to muscle fatigue and soreness. By incorporating rest days into your plan, you are allowing for muscle recovery and repair, enabling muscles to rebuild stronger and adapt to the demands of exercise.

Having sufficient recovery periods also reduces the risk of injuries from overusing muscles and joints. It also means you can replenish the glycogen stores in the muscles so you can maintain optimal performance for each session.

So yes! It is more than okay and even recommended to include rest days throughout the week since this reduces the chance of experiencing burnout and setbacks later on.

Depending on the time of year, different companies may host fitness challenges to motivate their community and help them achieve their goals.

Gymshark hosts a 66-day challenge to help you build better habits in your life. The challenge is based upon the idea that it takes 66 days to form a habit so then once the challenge is complete, your newly-learned positive behaviours will stay with you for life.

Having a specific timed goal is an excellent way to stay accountable, and perhaps at the end of the challenge, you can treat yourself to a spa day or a piece of clothing that you’ve been wanting to buy.

Morsia company (owned by fitness influencer MattDoesFitness) hosts 9-week challenges to get into shape. You can win exciting prizes along the way and there are challenge winners based on who has had the most impressive transformations. However, everyone who completes the challenge is undeniably a winner by creating a healthier and happier lifestyle.

If you struggle with accountability then what better way to ensure you’ll turn up to your workout than by having a personal trainer?

Besides their professional experience and expansive knowledge to find exercises to suit your individual wants and needs, personal trainers remain an effective way to stick to an exercise routine because they establish accountability.

If getting a personal trainer then more budget-friendly ways to become accountable is by purchasing a one-off exercise guide or subscribing to a fitness app.

In 2025, there are SO MANY options for all different types of exercise, some of the best in my opinion (which most offer free trials) include:

• MyCoach PT In Your Pocket: hosts challenges, and includes educational coaching videos and programmes for all levels from beginners to Hyrox/ marathon athletes!
• Beyond: a fitness app that also focuses on your wellbeing, providing fitness guides, recipes and in-app journals
• Morsia: provides over 30 programmes focusing on powerlifting, power building, bodybuilding, and fat loss
• EvolveYou: includes strength, barre, HIIT, and LISS programmes as well as shorter 15-minute workouts if you don’t have much time to spare!
• RunnaCoach: provides running-based programmes to help achieve your running performance
• GymShark Training: includes free workouts for all levels
• Glo: for yoga, pilates, and meditation enthusiasts

Many of these apps provide gym or home-based programs so you can find a suitable plan that works for you. Being able to follow a workout plan from your own home leaves no room for excuses too!

Working out with a friend can be highly effective for getting back into exercising for several reasons.

Firstly, exercising with a friend adds an element of accountability, as you’re more likely to show up for a workout when someone else is counting on you. This accountability helps you stay committed to your exercise goals and motivates you to push through any obstacles or excuses that may arise.

Secondly, working out with a friend can make exercise more enjoyable and social, turning it into a fun activity rather than a chore. The presence of a friend provides encouragement and support during workouts, making the experience more rewarding and less daunting.

For these reasons, working out with a friend is an effective way to stick to an exercise routine (and doubles up as a great social activity too!).

It’s not efficient, or safe for that matter, to go into your first few workouts with guns blazing and pushing yourself to your limits.

The chances of experiencing DOMS (delayed onset of muscle soreness) are heightened after having a period of inactivity. Although this can be a satisfying pain to some (that is me, I am that psychopath), it is extremely ineffective when getting back into exercising.

DOMS can leave you sore for days meaning you’ll have to skip workouts for the rest of the week. This is detrimental to someone with the goal of establishing a consistent exercise routine, therefore measures need to be put in place to avoid this from happening.

To minimise the severity of DOMS, during your workouts ensure that you:

• Start gradually: Gradually increase the intensity, duration, and frequency of your workouts to allow your muscles time to adapt and minimize the risk of excessive soreness. Begin with lighter weights, shorter workout sessions, or lower intensity activities, and gradually progress over time.
• Warm-Up Properly: Before exercise, warm up your muscles with dynamic stretches, light cardio, or bodyweight exercises. A proper warm-up increases blood flow to the muscles, improves flexibility, and prepares your body for the demands of exercise, reducing the risk of muscle strain and soreness.
• Cool Down and Stretch: After your workout, engage in a cooldown period that includes gentle stretching exercises targeting the muscles you worked. Stretching helps improve flexibility, reduce muscle tension, and alleviate soreness by promoting blood flow and mobility.
• Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated and support muscle function and recovery. Proper hydration helps flush out toxins, lubricate joints, and prevent cramping, which can contribute to muscle soreness.
• Listen to Your Body: Pay attention to your body’s signals and avoid pushing yourself too hard, especially when starting a new exercise program. Allow adequate rest and recovery time between workouts to prevent overtraining and excessive muscle soreness.
• Ensure Proper Nutrition: Eat a balanced diet rich in protein, carbohydrates, healthy fats, vitamins, and minerals to support muscle repair, recovery, and overall health. Consuming nutrient-dense foods before and after workouts provides the energy and building blocks your body needs to recover from exercise-induced stress and minimise DOMS.

There is nothing more motivating than buying yourself new workout clothes to inspire action for your fitness journey. If I ever find myself in an exercise rut, I’ll purchase some gym wear from my favourite brands that make me feel confident when working out.

The psychological association between buying new gym wear or accessories and the intention to exercise triggers a sense of readiness for physical activity, priming your mind and body for a successful workout session.

You can find lots of affordable workout clothing on online marketplaces such as Vinted where many people are selling new or barely worn pieces (including Gymshark sportsbras for £5!!!).

Introducing an exercise routine is often not for short-term measures, it’s about a lifestyle change. This isn’t about ‘quick fixes’, you want to establish a healthy and sustainable routine. Consistency is what creates long-term change and to allow this you need to change the way you think.

Changing your mindset to accept that exercise is part of your lifestyle will help consolidate the habit in your mind.

Identify yourself as someone who works out and align with that version of yourself.

By identifying as someone who exercises regularly, you are reducing the mental separation between you and the act of working out, therefore normalising the habit of adhering to an exercise routine.

Everyone’s guilty of comparing themselves to others at some point in their life. However, your fitness journey is absolutely not the place to do it.

Everyone’s appearance and performance are determined by genetics, lifestyle factors, and training history. Therefore it doesn’t make sense to directly compare your journey to another.

Learn to focus only on yourself and your achievements both big and small. The accumulation of all these successes will tell you the progress you’re making on your fitness journey and it will be these improvements that motivate you to stick to your exercise routine.

Practice having tunnel vision on your progress and your progress alone. You’ll become a much more confident and happier individual when you master this.

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