How To Get Back Into Your Workout Routine After a Break

July 23, 2020

How To Get Back Into Your Workout Routine After a Break

In this article:

  • The aspects of health influenced by exercise
  • What happens to our body when we stop or decrease our regular exercise?
  • How to ease back into your workout routine after a break and not get discouraged
  • Supplements for an optimized, injury-free comeback

For many, exercising regularly can be somewhat of a challenge. However, once you find yourself in a regular routine, things start to feel easier. Consistency is key. You will begin to notice changes in your body and an increase in your endurance, especially if you practice cardio. But what happens when you have taken some time off from the gym? Getting back into your exercise routine can be an intimidating experience that not everyone wants to admit, especially to ourselves. Your motivation might be low and your body may feel unprepared, but don’t sweat it! Getting back into a workout routine can be manageable when done right and you don’t need a personal trainer. Let’s discuss how you can ease your way back into the gym, and what supplements can make that transition easier.

Importance of Exercising

Weight goals, lifestyle changes, athletic training, the desire for a beach body: everyone has different reasons that motivate them to exercise. Working out regularly is important for the body and mind.

Heart Health: Exercising strengthens your heart and improves blood circulation. The increase in blood flow helps boost oxygen levels throughout the body, improving your cardiovascular health.  

Healthy Muscles: As we age, muscle mass begins to lessen. This can result in a condition known as sarcopenia in our later years. Exercising regularly increases muscle mass, which is important for strength and balance. Muscles also promote fat-burning, which is essential for maintaining healthy body composition.

Bodyweight Management: Maintaining a fitness routine can help burn calories, preventing weight gain and promoting weight loss. Many people with regular exercise schedules also report more motivation to have healthy diets.

Mood booster: Working out is scientifically proven to make you happier. Physical activity releases endorphins, which are the chemicals that interact with receptors in the brain that reduce the perception of pain. Additionally, endorphins stimulate positive feelings through the body, resulting in a happy and confident mood, and improved mental health.  

What Happens to your body when you stop working out

When you take a break from exercising, not only can you lose the motivation and will to actually get back into it, but your body also goes through changes. The level of change varies based on age and prior fitness level, but even the slightest bit of change can make a difference. These changes can make it difficult and potentially risky to just jump directly back into your old routine.

Endurance will decrease after spending time off from working out. Studies have shown that even after two weeks off from working out, your cardiovascular endurance decreases. When you engage in physical fitness regularly, your heart pumps blood more efficiently, passing oxygen through your body more quickly. However, when you find yourself taking time off from working out, your heart loses its ability to handle the extra blood flow and pumps oxygen through the body less efficiently. You may notice simple tasks, such as climbing the steps, can leave you a bit winded.

Muscle strength may decrease after about three weeks off from working out.

Body fat may begin to increase after an extended break from exercise. The exact amount of time it takes to gain back body fat varies from person to person, depending on things like genetics, predispositions and the amount of muscle a person has. This happens because as you lose muscle mass, your metabolism begins to slow down, which makes it more difficult for your body to burn fat. An increase in body fat is also connected with your eating habits.

Finally getting back into it

Set Realistic Goals: Before you even begin, set attainable and achievable goals. Ask yourself how many days a week you can commit to working out, how many pounds you are looking to shed, or a new record time for that 3-mile run. Setting incremental goals gives you something to work toward and can help maintain focus.

Take it easy: Now that you are ready, don’t overdo it by jumping straight into your old routine after taking a long break. Doing too much too soon can become overwhelming for your mind and body to process. Start out with low-intensity exercises so that you can introduce your body to physical activity and slowly rebuild strength and endurance. If your body is not used to heavy lifting or extreme periods of cardio you can experience injury or a quick burnout. Additionally, it may feel intimidating and defeating.

Stretch it out: When you get back into your routine, it’s normal for your body to feel weak or stiff. Stretching is the perfect warm-up to keep muscles flexible and strong. Without flexibility, muscles can become weak and tight and joints can lose their mobility. This can increase the risk of joint pain, pulled muscles, strains, and even more serious injuries.

Cardio: Walking, running, a bike ride or even a quick 20-minute session on the elliptical are all forms of cardio. Choose something that you enjoy that makes it easy to get back into your fitness routine. Cardio burns a lot of calories and improves metabolism. It gets the blood pumping and strengthens the heart and muscles.

Strength Training: Rebuilding your strength is a crucial and helpful step as you get back into the swing of things. Strength training can increase bone density, increase your metabolism and help you burn calories. Building your strength will gradually result in better balance, a toned body, and healthy muscles.

Focus on Form: Your form is an extremely important component in avoiding possible injury. Make sure you are intentional with your movements, breathing, and form so that you rebuild any muscle memory lost during your time off.

Get into a Routine: Be consistent and it will come back to you! Managing a steady routine will make the entire process easier from start to finish. Once you are there, maintain a solid exercise routine that fits your lifestyle & schedule. For example, choosing a consistent time of day to exercise really helps us stick to our goals.


Collagen Peptides help the body rebuild, recover and perform. Collagen is a fibrous protein that connects and supports bodily tissue. Including collagen peptides into your dietary routine aids in the recovery process post-workout, while also increasing your energy levels. Collagen peptides are not only beneficial for performance and recovery but can also help with your diet. Supplementing with collagen can help to boost your metabolism, which is useful for those wanting to lose weight. The extra protein also helps to keep you fuller for longer, so you can avoid excessive snacking between meals.

Boswellia Serrata fights inflammation and helps reduce pain. After a good workout, your body is likely to be pretty sore; especially when you just get back into the swing of things. Boswellia, a powerful anti-inflammatory, helps to ease certain types of muscle soreness. Boswellia also helps to ease stiff joints and improve mobility.

Liposomal Vitamin C is a potent antioxidant that can boost your energy levels. Incorporating vitamin C into your routine can help you sustain high energy and productivity throughout your workout so that you can finish strong!

Liposomal Glutathione helps reduce oxidative stress that comes from physical activity. In fact, many serious athletes consider glutathione a must-have supplement in their daily nutrition. Incorporating Glutathione can reduce fatigue and inflammation of the muscles and protect the body from injury while assisting with recovery time.

Vegan Omega-3 improves heart, brain, eye and joint health. Adding a Vegan Omega-3 supplement to your routine aids in healing free radical damage caused by intensive exercise, while also boosting the immune system by enhancing the functioning of immune cells.

Bottom Line

Life happens. We get it, one day you might be taking some time off and that day may turn into weeks and sometimes months. There are many contributing reasons for taking a hiatus from working out. Sometimes, it is important and necessary to take time for your body to rest. However, we believe that daily exercise is part of a healthy life. With these tips and Amandean supplements, you can make this comeback stronger than ever!

Summary Points

  • Working out regularly benefits not just the way your body looks, but also your health including heart health, bodyweight, and mood levels
  • If you decide to take a break from exercising, you may experience decreased endurance, muscle strength, and increased body fat
  • The most sustainable way to get back into a fitness routine is gradually by setting realistic goals
  • Specific supplements can help you regain your strength, boost energy, and help you to avoid injury

Article References

  1. Benefits of Exercise. Retrieved June, 11 2020. From
  2. The Importance of Stretching. Retrieved June 11, 2020 From
  3. Cardio 101: Benefits and tips. Retrieved June 12, 2020 From
  4. Strength Training: Get stronger, leaner, healthier. Retrieved on June 12, 2020. From
  5. Exercise Break: How Long Does It Take to Lose Muscle Mass? Retrieved on June 12, 2020. From

Also in Amandean Wellness Center

For Those Who Care: The Impact of Plastic Neutrality
For Those Who Care: The Impact of Plastic Neutrality

July 21, 2021

We are literally drowning in plastic - especially those in vulnerable communities. It's easy to assume your contribution to plastic waste is minimal; you bring your own reusable shopping bags to the grocery store, say no to plastic cutlery with your takeaway food, and choose glass jars of almond butter over plastic ones. Undoubtedly, these small changes add up for the good! But if you take an audit of the products you use every day, you'd probably be astonished to see all the single-use plastic that's hidden in plain sight. But what if we went “plastic-neutral''? What if both brands and individuals made a vow to offset the amount of plastic they produce or use, and help to divert it from our waterways and landfills? And is plastic neutrality just for the large corporations or can we make an impact as individuals by offsetting our own plastic consumption?

Continue Reading

Biotin for Postpartum Hair Growth: Goodbye Baby Bangs!
Biotin for Postpartum Hair Growth: Goodbye Baby Bangs!

July 20, 2021

Postpartum hair loss is more common than you'd think! It differs for each new mother, but hair growth in the months following the baby can be characterized by unruly, thin, frazzled hair AND the dreaded "baby bangs"! If you're a new mom wanting to grow the same luscious locks you had pre-pregnancy or are hoping to avoid postpartum hair loss altogether, here's everything you need to know about biotin and our favorite hair-growth supplements.

Continue Reading

Diabetic-Friendly Supplements to Help Manage Blood Sugar
Diabetic-Friendly Supplements to Help Manage Blood Sugar

July 20, 2021

Many diabetic people are looking for a natural and gentle alternative to help manage their blood sugar levels and other common symptoms of diabetes. In fact, 30–70% of adults with diabetes in the United States use alternative medicine, with one-third using it specifically to improve diabetes-related symptoms. However, there is still debate as to which supplements are truly a safe and effective method of blood sugar control, and which are best left on the shelf. Here are five dietary supplements that may be worth adding to your diabetes management plan (and three you should avoid).

Continue Reading