How to Get Back in the Gym After a Long Layoff


Tell me if this sounds familiar.

You were crushing it at the gym. Going hard 3-4 days per week. Eating pretty well at the house. Not going crazy on the weekends. Things we’re good.

You were even starting to see some results.

But then something happened.

Bachelor party. Wedding. Vacation. Work stress. In-laws. Family got sick.


And it kicked you completely out of your routine.

Two months later you look back and realize you were crushing it at the gym. Now you’re just transporting your gym bag to and from work every day. Struggling to find the motivation and the drive to make it to the gym.

Don’t worry, you’re not alone.



Getting back in the gym after a long layoff is one of the hardest things for anybody. Especially if you were crushing it before you were kicked out of your routine. But don’t let that stop you from getting back in and working towards your goals. Here’s how to get past it and get back into your routine…

Think about why you started
There’s a reason you made fitness a priority to begin with. What is it? Why did you start going to the gym in the first place? To look better? Feel better? Lose weight? Gain weight? Fight disease?

Whatever it is, go back and find that initial motivation for getting started. Chances are it’ll help you find the motivation to get going again.

Remember the good things
When you’re trying to get back in the gym after a long layoff it’s easy to get fixated on the bad things that come with exercise. The challenging workouts. The sore muscles. The achy joints. But there are a lot of positive side effects that come with exercise as well. Things like increased energy, better sleep at night, improved cognitive function. Plus, the sense of accomplishment you get after completing a tough workout.

Focus on the positive side effects of exercise and let those help motivate you to get back into the gym.

Schedule a class (or an appointment)
How many times have you told yourself I’ll go today only to back out and skip the gym at the last minute? Come on. It happens to everyone. The easiest way to get yourself get back in the gym is to find a reason to be there. Sign up for a class or schedule a free intro session with a Coach. Do something that a) gives you a specific reason to be in the gym, and b) makes it difficult for you to simply back out.

It’s easy to tell yourself you’re going to go to the gym every day. It’s hard to actually get there. And by signing up for a class you have a much higher likelihood of actually going.

A long layoff from the gym can be disastrous for your fitness routine. It’s easy to lose motivation and it can seem near impossible to get back into the gym once you’ve stopped going.

But that doesn’t have to be the end of your fitness.

If need help getting back in the gym after a long layoff – or you want help building, and sticking to, a training schedule – sign for a free No Sweat Intro and come talk to a coach today.