5 Tips: How To Get Back To Exercise After Summer Break?

The holidays are either over or over, and after a few weeks of relaxation, it's time to get back to your usual workout pace.

In truth, many of you stopped practicing as soon as it got a little warm, so this break in some cases extended to over 2 months. But like at the end of every summer so far, you don't get it, do you?

Here are 5 tips to make it easy and painless to get back to your workout rhythm:

1. Don't expect to be in the same shape as before taking the break

Whether you go to the gym, to the gym, have a workout, or run, you won't be able to repeat your earlier results after a long break. The break has done its thing and your form is certainly weaker. But that does not mean that you will never return to that form again.

On your return, just reduce weights, start with a lighter workout, or if you run, start with a shorter stretch and with a little patience, in a few weeks you will return to your form level before the break thanks to what we call "muscle memory".

If you've been exercising at the gym, a week's break will not leave much of a dent on your form and you will be able to achieve the same results. But 2-3 weeks without training and a relaxed diet will certainly result in a loss of strength as well as muscle tone. After 4 weeks or more of the break, not only tone and strength, but also muscle mass, is lost.

2. Be patient

It is clear that you will not feel well when you first realize that you cannot breathe as much as you can or run out of your stock, but this is definitely a moment where you have to be patient. Do each workout according to the strength and energy you have and as long as you are regular in training and persistent in work, the results will come and you will feel stronger and have better fitness.


Do not overdo it, because in this case you are threatened with injuries, which means that you will again be in a state of non-exercise and losing even this condition you are in now.

3. Don't overdo it

After a x week break you are back in training. If you do not work under the guidance of a trainer but already plan exercises independently, we strongly advise that in order to get back into shape as soon as possible, do not do all the exercises for all the muscle groups you know in the first training session.

Our recommendation is that during the first couple of workouts after the break, do basic exercises for the whole body and do not overdo either the number of exercises (5-6 exercises will be enough) or the duration of training (45 minutes is also enough time to activate all muscle groups, without exaggeration). You can then slowly return to your previous workout routine.

4. Yes, you will be very tired and sore

To be honest, you won't be able to avoid muscle inflammation. Namely, inflammation is a sign that you have not activated your muscles for a long time, not that you have done a good workout. But inflammation is for many the motivator for the next activity. Be prepared to be (very) inflamed after the first few workouts, but after 1-2 weeks they will shrink and become durable.


To reduce inflammation after these first workouts, pay attention to good pre-workout warm-ups and do not skip stretching after you have completed the main workout. This is the period when your foam roller needs to really be a close friend.

5. Consult with a personal trainer / instructor

Whether you have practiced alone or with a personal trainer before, the advice of a qualified person is always welcome. Therefore, for any questions about your return to training, consult a professional who will show you what exercises to perform and how to avoid injury or overexertion.

If you are not able to hire a trainer, ask the advice of more experienced trainers or look for a quality application that will help you get back. The goal is to design a workout plan that is tailored to your current state of affairs that will bring you to the point where you were before the training break and then continue with the planned workouts according to your training goals.


Finally, after X weeks or months of pause, think that it's only a good idea to do just a couple of exercises, because in this case, with this current state of affairs, it is your "getting out of your comfort zone", and for each record or weight gain give yourself time to get your body ready for that shock.