Getting back into any exercise routine can be difficult if you’ve been away from it for a while, for whatever reason.
But fear not, both cardio fitness and muscle mass can be regained. In fact, although it’s not yet fully understood why, research has suggested that thanks to muscle memory, if you’ve trained previously, regaining fitness will likely feel easier (and quicker). Researchers think it might be down to the fact that while muscles shrink, muscle cells remain – one 2016 study found that while myonuclei (part of the muscle cell containing genetic information) shrink due to inactivity, they don’t disappear entirely.
Exactly how long it takes you to regain that fitness will depend on several individual factors, including what your previous exercise experience looks like and how often you’re going to be training.
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Expect changes and adapt accordingly
However, before diving straight back in, there are a few things you’ll need to consider. ‘First, recognise that your body will feel different after time off,’ says Katy Reynolds, a personal trainer, Barre specialist and founder of Your Barre Studio. ‘That’s not a setback, it’s your new starting point – the body is highly adaptable, and you absolutely can come back to exercising safely, confidently and often stronger than before.’
Firstly, says Reynolds, before returning to exercise, it’s important to consider your goals – for example, do you want to build strength, improve mobility, boost confidence, or all of the above? With those goals in mind, working out what you can realistically fit into your existing schedule (while also allowing adequate time for rest and recovery) is also key – ‘sustainable consistency beats occasional intense sessions.’
Also, expect ‘changes in coordination, balance and stamina initially’ and be ready for that when planning your workouts. ‘The goal is to rebuild gradually with thoughtful, intentional foundations,’ adds Reynolds.
Prioritise strength and flexibility
While cardio is important, it’s ideal to start by building your strength and flexibility, says Louise Humphrey, a personal trainer, Pilates teacher and owner of Studio 44 Pilates, a specialist Pilates platform for runners. ‘As we get older, our bodies change – bone density can decline, and flexibility and mobility naturally decrease too,’ adds Humphrey. ‘That’s why strength and flexibility should be a priority as joints and supporting muscles are more vulnerable when you return to higher-intensity work.’
For those over 30, Humphrey encourages incorporating strength and mobility work regularly. ‘If you’re returning after a break, go back to basics – you might find you progress quicker than you did the first time around, but take it at your pace,’ she says. ‘If you’ve had time off due to illness or injury, it’s always worth checking in with a professional before you restart. If not, always listen to your body if something doesn’t feel right – don’t ignore it.’
The return-to-exercise checklist
If you’re returning to exercise after a long break, Humphrey recommends asking yourself the following questions to help you assess where you’re at fitness-wise and what should be your starting point.
- Can you move comfortably through normal daily activities, eg, walking, stairs and bending?
- How flexible and mobile do you feel, eg, can you reach down, rotate your spine and move your legs freely?
- How ‘out of breath’ do you get when you walk briskly or run a little?
‘The first two weeks back can feel hard, frustrating and rewarding all at once – start slow and keep things low-level,’ adds Humphrey. ‘If you’re returning to running, don’t be afraid to go back to something like Couch to 5K – you may only need a few weeks of it to feel good again, and going straight into a 5k could bring back old niggles or create new ones.’
If you’re returning to strength training after a break, Humphrey advises beginning ‘with light weights, more reps, and [to] really focus on form’ and ‘if it’s new to you, get a PT to guide you through the basics.’
How long should your workouts be?
As our experts highlight, a gradual return to exercise is always recommended, and what you need specifically will depend on your age, goals and other commitments. ‘But as a general guide, aim for strength and flexibility work around three times a week, and cardio two times a week,’ says Humphrey. ‘The important thing is not to forget mobility and strength because that’s what keeps you doing what you love for longer.’
Reynolds typically recommends each session be about 20-30 minutes, and that if you want to make the mobility work more manageable, you can add it into your warm-up or do 5-10 minutes daily.
Best types of exercises to do after a break
‘Pilates is a brilliant foundation for any kind of exercise. It builds strength, mobility and flexibility, improves posture, and helps you become more aware of how your body moves,’ says Humphrey. ‘Plus, it’s low impact, so if you’re running, you can do Pilates on your rest days as active recovery, or before or after a run.’
As well as short home workouts, which she says ‘can be incredibly effective’, Reynolds recommends choosing ‘low-impact options that support alignment and strength’, including:
When returning (or starting) strength training, she advises starting with bodyweight and slow tempos, and focusing on form and foundational muscles (core, glutes, back, hips).
Example week of workouts
Below, Humphrey has devised an example weekly workout plan for somebody returning to exercise after a long break.
However, if you’re trying something completely new, she advises seeking professional support to ensure ‘you’re moving safely and confidently.’
Monday
20-30 minutes cardio
A brisk walk or the first week of Couch to 5K (C25K).
Warm up well by walking slowly and gradually increasing your pace. The aim is to raise your heart rate gently.
Tuesday
20-30 minutes strength training
Start with simple bodyweight exercises. Begin with 1 set of 10-12 reps and build up to 3 sets over several weeks.
Try this 5-move full-body routine:
This session strengthens the whole body and supports your cardio sessions.
Wednesday
Rest day
Rest is essential for building fitness and avoiding injury. It’s easy to skip this when motivation is high, but recovery is an important part of training.
Thursday
20-30 minutes cardio
Repeat Monday’s style of session. If running is your goal, C25K is ideal because you can go at your own pace. Joining a beginner-friendly class can also help with motivation.
Friday
Pilates or rest day
A gentle 10-20-minute Pilates mat session works well after a cardio day. Pilates is low impact so ideal for a rest/recovery day. Focus on core strength, mobility and balance.
Try this Pilates routine:
- The 100 – build up to 100! (core)
- Shoulder bridge – 6 reps (mobility & strength)
- Side kick – 10 each side (strength & balance)
- Swan dive – 6 reps (flexibility)
Saturday
Cardio session
Another walk or C25K session. Keeping it consistent builds your confidence and aerobic fitness.
Sunday
Strength session
Repeat Tuesday’s strength routine or choose a gentle Pilates workout if you feel tired. The aim is to finish the week having balanced cardio, strength and mobility without overloading your body and feeling ready to go the next week.
How to know if you’re training hard enough
Listening to your body is key when deciding whether to progress (or scale back) your sessions.
Reynolds says you’ll likely be ready to progress when:
- Movements feel smoother and more controlled
- Your breath recovers more quickly
- Classes feel energising rather than draining
- You can increase duration, reps or resistance while keeping good form
On the other hand, she adds, take things back a notch if:
- You’re sore for more than 48 hours
- Sleep, mood or energy dips
- You feel sharp or persistent joint pain
- Workouts feel harder instead of easier
- Your form starts to break down
‘Your body is always giving you data, listen to it,’ she adds.
Common mistakes to avoid when returning to exercise after a break
While you might be champing at the bit to get going again, Reynolds flags the following mistakes she sees people make when restarting exercise after a long break – so you can avoid them.
- Setting unrealistic goals or trying to train at your old intensity
- Skipping warm-ups
- Increasing frequency too quickly
- Ignoring niggles or minor pains
- Mistaking soreness for effectiveness
- Comparing your current body to your past self
To help reduce injury risk, as part of a warm-up, she recommends doing breathwork and deep core engagement, dynamic mobility (controlled movements that take a joint through its full range of motion), muscle activation (exercises that ‘wake up’ specific muscles), and movement prep (light versions of your upcoming exercises). ‘This primes the body for smoother, safer movement – especially important when returning after a break.’
When you should seek medical clearance
Speaking of injury risk, Reynolds also stresses the importance of seeking medical clearance before returning to exercise in some instances.
You should seek advice, she adds, if any of the following applies:
- Chest pain, dizziness or unexplained breathlessness
- Sharp or persistent joint pain
- Swelling or joint instability
- A chronic condition with recent changes
- Pelvic heaviness, leaking or abdominal doming postpartum
If you’re returning to exercise postpartum, says Reynolds, ‘always get signed off before returning to exercise – I really recommend a Mummy MOT or specialist women’s health physiotherapy check.’
10 tips for staying motivated
To stay motivated once you’ve laced up your trainers for that first time back, Humphrey encourages you to:
- Set a goal that works for you.
- Have a plan (a programme from a professional is a great idea because it’s tailored to you).
- Be realistic about what fits into your life each week.
- Lay out your workout kit the night before so it’s ready to go.
- Tell a friend or family member what you’re doing; it helps with accountability.
- Get someone else involved or join an online membership so you feel supported.
Similarly, adds Reynolds:
- Start smaller than you think you need to; even 10 minutes of daily movement. counts – momentum builds confidence.
- Schedule workouts as appointments with yourself.
- Choose movement you enjoy – strength training, Barre, yoga, walking, dancing – anything.
- Celebrate consistency, not perfection.
And with that, you’re ready to go!
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.