How to Get Back into Lifting After Taking a Break

How to Get Back into Lifting After Taking a Break

Young man lifting weights in the gym

Getting back into weightlifting can be daunting, both mentally and physically. Whether you stepped away for a break over the summer months, are coming back after an injury, or are simply looking to start lifting weights for the first time, the great news is that your body is more than capable of getting back into a weightlifting routine. However, it’s important to take your time and ease back into a routine to help avoid any strain or injury.

If you’re looking to get back into lifting, but aren’t quite sure where to start, we’ve broken down some key steps to follow to get back into a routine!

Women lifting weights in the gym

How To Get Back Into Lifting: Start Small

Chances are if you’ve taken a break from lifting, you will need to start small when getting back into a workout routine. Regardless of how much you were capable of lifting when you started, it’s always best to start small and gradually work your way back to where you were before you took a break. Starting small will give your body a chance to adjust and get back into the weightlifting routine. This can also help to boost your confidence and build you up mentally. Remember to work at your own pace and focus on quality over quantity. It might take some time to get back to where you were before you took a break, but you’ll get there!

Woman lifting dumbells

Set Clear Goals

One of the hardest things about coming back to weightlifting after a break away from the gym is the lack of goals or routines. Setting goals is a great way to motivate yourself and keep you excited about going to the gym. It can help you build out a workout plan that gets you excited and will keep you committed to whatever goals you set for yourself.

Whether your goals are performance-based, such as achieving a certain weight when lifting, aesthetic-based, such as building muscle, or simply commitment based, like getting back to the gym a certain number of times each week, setting goals will help give you purpose and a focus when you step foot in the gym.

Man lifting weights

Create a Workout Plan

Taking the time to create a workout plan before getting back into lifting is a great way to make sure that you’re focusing on the right areas and choosing the right exercises to get yourself back to where you were before you took a break. Like we mentioned above, be sure to start small and gradually work up to where you were before, making sure you pay attention to what your body is telling you. Depending on the reason and length of your break, you may be able to get back to your standard routine quickly. However, if you’re coming back after an injury, always remember that it’s easier to start small and work your way up than it is to start big and have to scale back to avoid any further injuries.

Add In Other Exercises

While you might be keen to get back into and focus solely on weightlifting, it’s always a good idea to incorporate other exercises into your workout routine. Stretching is essential to improving flexibility and helping to prevent injury, so taking a few minutes before and after your workout to stretch is ideal. Adding other more cardio-based exercises, such as running, cycling, or swimming on the days when you aren’t at the gym is a great way to improve your cardio and work on other areas of your body.

Regardless of the reason for your break away from the gym, these tips will help you prioritize some goals, create a workout plan, and get back into lifting in a safe and effective way.



Maximize your results and feel confident getting back to the gym with the help of our experienced trainers! Get in touch with us today to learn how we can help you achieve your fitness goals.

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