How To Get Back In Shape When You Havent Worked Out In A Long Time

Even after a relatively short break, it can come as a surprise to see just how much conditioning you've lost. "Truth be told, cardio fitness starts to diminish slightly within 3 days," says Michele Olson, PhD, CSCS, a professor of exercise science at Auburn University. "But it's also the fastest fitness parameter to regain relatively quickly." After a break of a week or longer, Olson suggests reducing your previous workout intensity by at least 20%. "Break up your typical routine and give yourself some recovery during your workout that you may not have needed when you were a gym regular," she advises. "Do 10 to 15 minutes, grab some water, and add on another 5 to 10. Don't jump back in doing 30 minutes straight at your typical pace."

Prior strength gains stick around a little longer than cardio fitness does, with muscle loss occurring within 3 to 4 weeks, says Lauren Saglimbene, MS, CSCS, a fitness coach based in Lynchburg, VA. "After breaks of months and years, you can expect weaker bones, ligaments, and tendons, which is when your risk of injury especially increases," she says. Reduce your load, reps, and sets by 20% and increase your rest periods. And then pay attention to how you feel. "The best way to monitor if your workout is safe is to be mindful of the quality of your repetitions," Saglimbene says. "Stop when you become weak, your repetitions become slow, or your form begins to break." 

In terms of frequency, start with a moderate cardio workout three times a week with at least 1 day between each session, and resistance training twice a week, allowing 2 days for muscles to recover. "Rest is part of any workout plan—beginner, intermediate, or advanced," says Olson. (Here are 10 exercises that burn more calories than running.) 

After a few weeks, you can add a session of cardio and one of resistance training if you want.

Be choosy about what moves you do.
Just like you did when you first got in shape, you have to build your base. Use total-body exercises (rather than ones that focus on one muscle at a time) that move multiple joints at once—think squats and push-ups over biceps curls and calf raises. "Avoid workout routines that have a lot of jumping, plyometrics, twisting, and fast movements until you're up to speed with your strength and cardio," says Saglimbene. High-speed intervals may also prove too intense at first, says Olson, unless you allow yourself adequate rest between them. 

If the time off was related to an injury, you should take more care. "For a returning runner, it might be smart to start by doing non-weight-bearing exercise like indoor cycling," says Pete McCall, MS, CSCS, an adjunct faculty member in exercise science at Mesa College. "For a weight lifter, it might be smart to return via machines—which provide stability—before free-weight training." 

Another issue that may have cropped up in your time off is weight gain. "Carrying extra body weight causes wear and tear on your joints during high-impact activities like running and jumping," Saglimbene says. (Follow these tips to get started on your weight loss journey.) "I recommend sticking to swimming, cycling, weight lifting, hot yoga, and low-impact aerobics if you're heavier than your ideal weight, and really focusing on your nutrition until you're at a more joint-friendly weight." 

Have a realistic time frame in mind.
Photograph by Marilyn Nieves/getty images

The longer your break, the more time you need to give yourself for your comeback. "For the average person who works out three to four times per week, it should take about 4 to 8 weeks to return to full strength," says McCall. 

And whatever you do, don't rush it. "Remember that exercise is physical stress, and too much too quickly can cause injury and really set you back," he says. "It's better to make small increments in progress—like lifting 1 or 2 more pounds or running for 5 more minutes." Even if you don't get injured, going whole hog can lead to serious muscle soreness and uncomfortable recovery periods between workouts. 

Another way to be sure you're not taking on too much too soon is to break up your sessions into smaller increments by, say, brisk walking for 15 minutes in the morning and again at night. "Even 10 minutes of exercise produces positive changes in health such as less fatigue, more energy, and better sleep," Olson says.

Don't focus on how fit you used to be.
Photograph by Hero Images/getty images

Getting back into it can be discouraging, especially if you remember very clearly how fit you used to be. Saglimbene recommends focusing on the present rather than dwelling on the past.

"Keep track of your performance measurements—like pounds lifted and distance ran—and enjoy watching them increase from week to week," she says. "You might even plan a special reward for yourself, like a spa treatment, once you reach a big fitness milestone."