Do This If You're Struggling to Get Back Into Working Out

Getting back into a workout routine after a break can be more than just physically challenging; it can also be a psychological battle.

Whether life got in the way, an injury sidelined you, or you simply lost your motivation, returning to regular exercise can feel overwhelming. Traditional advice like “just start small” or “find a routine” often misses the mark, leaving many still struggling to make lasting changes. What you need are actionable, detailed strategies that address the real obstacles in your way.

Here are five comprehensive steps to help you restart your fitness journey and stay committed to it.

1. Find Your Why & Set Meaningful Goals

Before you jump back into working out, take a moment to reflect on why you want to return.

Are you aiming to improve your mental health, increase your energy, or prepare for a specific event? Understanding your motivation is crucial.

Write down your reasons and revisit them regularly to stay focused. David Goggins will put his goals on his bathroom mirror.

Set specific, meaningful goals aligned with your motivations. For example, if improving mental health is your goal, aim for activities known to boost mood, like running or yoga.

If you want to get in shape while learning more skills, learn jiu-jitsu. You can learn self-defense while losing weight.

2. Redesign Your Environment & Daily Routine

Your environment significantly impacts your fitness success.

Create a workout-friendly space at home where your equipment is visible and accessible.

If you plan to exercise in the morning, set out your workout clothes the night before. Integrate movement into your daily life beyond structured workouts.

Take the stairs, walk or bike to work, or do stretching exercises while watching TV.

Also, get rid of all the junk food in your house. Only healthy foods are allowed. Doing this will create friction, making it more difficult for you to cheat or break your diet.

These changes make it easier to stick to your routine and incorporate more physical activity into your day.

3. Leverage Technology & Professional Help

Harness technology to enhance your workouts.

Use fitness apps that offer tailored programs, virtual classes, and tracking features. Consider investing in a wearable device to monitor your progress.

Apps like MyFitnessPal or Cronometer can provide valuable data and community support.

Additionally, if you’re struggling to create an effective plan or stay motivated, consider hiring a personal trainer or fitness coach.

A professional can tailor a program to your specific needs, provide expert guidance, and keep you accountable.

4. Start Small & Build Consistency

Ease back into exercise with micro-workouts—short, intense bursts of activity that fit into your day.

High-Intensity Interval Training (HIIT) is perfect for this and can be done in as little as 5-10 minutes. Gradually increase the intensity and duration of your workouts as your fitness improves.

Consistency is key, so try to work out at the same time each day to build a habit. Even small, consistent efforts add up over time and help prevent burnout and injury.

5. Address Psychological Barriers & Seek Support

Identify and address any psychological barriers that might be holding you back, such as fear of failure, perfectionism, or negative self-talk.

Techniques like mindfulness, meditation, or therapy can help you overcome these obstacles.

Join local fitness groups, online forums, or social media communities to share your progress, challenges, and successes.

Engaging with others who have similar goals provides motivation and accountability. Set up a system of meaningful rewards for achieving your milestones to create positive reinforcement.

A great “hack” is to join a boxing gym or martial arts studio. Not only will you get back in shape, but you’ll be a part of a community of people who will help you stay accountable.

The BMM Takeaway

Restarting your fitness journey requires more than just physical effort; it involves strategic planning and mental resilience.

By finding your why and setting meaningful goals, redesigning your environment, leveraging technology and professional help, starting small and building consistency, and addressing psychological barriers while seeking support, you can overcome the challenges and reignite your workout routine.

Remember, it’s about progress, not perfection.

Stay committed, stay motivated, and celebrate each step forward.