how to get back into the gym after a long break

6 Steps to Get Back into the Gym After a Long Break😮‍💨

Everyone needs to take a break, and the gym is not part of it. Christmas, easter, summer… how do you get back into the gym after a long break?

In this post, we’ll go step by step through all you need to get back into the gym after a long and nice break

Let’s get to it!!

How long can you be without training?

Depending on how long your break has been, your readaptation and “get back into the gym” may be slightly different.

It takes around 3-4 weeks to notice loses in your muscle mass.

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If the break has only been up to two weeks, you shouldn’t need a lot to get back into form.

If you are have taken a longer break, the process of getting back to the gym is a bit harder and more tedious… but nothing you can’t fix!

Step-By-Step to Get Back Into the Gym

In 6 simple steps and a bit of time, you will be back into shape.

Don’t you believe me?


Give Yourself Some Time

The first and most important thing to do is to set up your mentality.

You’ve come from a long break of eating, laying down, and not doing sh*t. Don’t pretend to be as strong as you were before. That’s not gonna happen.

Give yourself some time to get back into the gym after a long break. It can be days, or even weeks. But with the right mentality, you will get there.

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Start Slow

If you give your best from day zero, there will be no room for improvement.

You won’t be able to get up the next morning. Sore muscles, huge muscular pain… not the way to go

Start slow. Go light and with low volume loads the first sessions, and from there… progressive overload.

Make a Plan

A goal without a plan is just a wish.

Make it implicit; write down the plan. By doing so, you’ll be able to take the road from point A (now) to point B (back into form).

Sit down and consider all major factors. Your workout plan, exercises, intensity, time to achieve your goals…

This plan will be your guideline for the next weeks; go through it twice.

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Make it a Game

Everyone loves playing games. If you set your way back to the gym as a game, it will help you stick to the plan and enjoy the process.

Set small rewards along the way. Think of it as levels you must go through to get to the final goal.

If you make it your game, you will be comfortable along the way. Full control over your actions and decisions.

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Enjoy the Process

If you don’t enjoy the workouts or the diet… you won’t be able to get back into the gym after a long break.

Set the game as to enjoy it the process. Make the plan according to your needs and goals.

The base of everything is adherence. Without it, you won’t be able to sustain the plan over time.

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Get Back to the Old Habits

Your plan should have an end goal; get back to the old habits.

After these weeks of slowly making progress and “playing” in the gym, you are now back in shape.

Now you can happily say you got back to the gym after a long break!



Everyone needs breaks once in a while, and the gym is not part of it.

In this post, we have seen how to get back into the gym after a long break. Six easy steps to follow and succeed on your comeback.

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