Haven't been to the gym in a while?

Tips to restart a routine and stay consistent 

If it’s been a while since you’ve hit the gym, the idea of starting again can feel intimidating. But don’t worry—getting back into a fitness routine doesn’t have to be overwhelming! With a few simple strategies, you can build a sustainable routine, stay consistent, and make progress that lasts. Here’s how to restart your fitness journey and keep it going strong in 2025 (hint: it’s easier than you think!). 

1. Start simple: make movement a habit

Don’t worry about doing complicated workouts or spending hours in the gym. Start small by incorporating 20-30 minutes of movement into your day. That could mean a walk on a treadmill, some lightweight training, or a virtual workout class. Building consistency is key—once you’ve made movement a habit, you can start adding more challenging exercises. 

Practical tip: commit to just 2-3 gym sessions a week at first. This is enough to see progress without overwhelming yourself. As your routine becomes second nature, you can gradually add more days or intensity. 

2. Set SMART fitness goals

When it comes to goal setting, remember to be SMART: specific, measurable, achievable, relevant, and time-bound. Instead of saying, “I want to get fit,” try something like, “I want to do 20 push-ups in a row within 4 weeks.” Clear goals help keep you motivated and give you something tangible to work toward. 

Practical tip: if you’re unsure where to start, try this simple workout goal: 

• Perform 3 sets of 10 reps of leg press, chest press, lat pulldown, and 30-second planks. 

• Each week, aim to increase the reps slightly (e.G., From 10 to 12 or 15) and then start increasing weights. 

3. Build a balanced routine

A solid workout routine should include: 

• Strength training: build muscle and boost metabolism with compound exercises like squats, deadlifts, chest press, lat pulldowns or rows, and core work. 

• Cardio: improve your cardiovascular health with walking, jogging, cycling, or using the stair master. Aim for 20-30 minutes of moderate cardio 3 times a week. 

• Flexibility and mobility: keep your body limber and injury-free by including stretching or yoga at least twice a week. 

Practical tip: start your sessions with a warm-up (like 5-10 minutes of light cardio) and end with a cool-down to stretch and relax your muscles. 

4. Plan your gym time like an appointment

Treat your workouts like important appointments—you wouldn’t cancel a meeting with your boss, so don’t cancel on yourself! Choose a time that works for your schedule, whether it’s before work, during lunch, or in the evening. 

Practical tip: block off 30-45 minutes in your calendar for your workouts. Having a set time helps you stick to the plan and eliminates the “I don’t have time” excuse. 

5. Recovery is just as important as the workout

When restarting a fitness routine, your body needs time to recover and adjust. Ignoring recovery can lead to burnout. The importance of sleep and taking rest days cannot be overemphasized. 

Poor sleep quality is associated with poor mood, impaired motor skills, decreased alertness, pre-training fatigue, impaired performance, prolonged recovery, and increased perceived exertion during exercise. 

Practical tip: for optimal performance and recovery, experts recommend getting between 7-9 hours of sleep each night. 

6. Stay consistent with a reward system

It’s easier to stick to a routine when you reward yourself along the way. Celebrate small milestones—whether it’s completing a week of workouts or lifting a heavier weight—with something that feels meaningful to you. (Pro tip: avoid food-related rewards that undo your hard work.) 

Practical tip: treat yourself to new workout gear, a massage, or a fun activity once you hit a fitness milestone. These rewards keep you motivated and make the journey enjoyable. 

7. Listen to your body

It’s normal to feel some muscle soreness when you’re starting out, but sharp pain or excessive fatigue is a sign you may be overdoing it. Pay attention to how your body feels and adjust your routine accordingly. Remember: consistency is more important than intensity—pace yourself for long-term success. 

8. Fuel your body for success

Your body needs proper fuel to perform well, recover efficiently, and stay consistent. Drink plenty of water, eat balanced meals with protein, carbs, and healthy fats, and consider incorporating supplements that support your journey. 

9. Find a fitness buddy

Working out with a friend is a great way to stay motivated, hold yourself accountable, and make exercise more fun. If you don’t have a workout buddy, consider joining a group fitness class or an online community to connect with like-minded people. 

Practical tip: challenge your buddy to try a new workout each week. The variety will keep things exciting and help you both stay on track. 

Restarting your routine made simple 

Getting back into fitness doesn’t have to be complicated. With a little planning, a commitment to consistency, and the right tools to support your body, you’ll be well on your way to crushing your fitness goals in 2025. 

And remember, if you're not sure where to start, book in with one of our fitness instructors. They will take into account your goals and create an individualised workout plan to suit you.