Perhaps it started with a busy week, and then one week turned into two and then before you knew it, you hadn’t visited the gym in a series of months. Whatever the culprit, there are ways to pull yourself out of a workout rut and create a lasting routine.

Here are five strategies that will get you back on track.

Find your motivation, then talk to a doctor

The thing about fitness is, you have to want it for yourself. Finding the motivation to get back to the gym and get healthy must come from within. And it’s not just about finding the motivation, but about having the right kind of motivation to get in shape. Forget external motivators like looking nice in an outfit and dig a little deeper.


Give yourself time to build back incrementally — starting off slowly and gradually increasing the amount of activity you do. Consistency is the key to success. Walk before you run — literally and figuratively.  That means starting with lighter weights for resistance training and low-impact exercise for cardio. Exercise consistently four to six weeks before you begin increasing the intensity of your workouts. It’s advised people to incorporate S.M.A.R.T. goals — specific, measurable, attainable, relevant and time-based. This increases your chances of success and keeps you motivated.

Don’t change everything at once

Oftentimes, people tend to fixate on making too many changes at once. When getting back into a fitness routine, you may be tempted to overhaul your eating habits, too.

Just like those metered workouts, health professionals suggest slowly changing your nutrition patterns over time so you don’t feel overwhelmed and then give up out of frustration. But if you do want to make some changes to your diet, start adding more water to your daily routine to ensure you’re hydrated as a first step.


You don’t have to opt for exercise that’s super strenuous in order to reap the fitness benefits; in fact, you’re likely to get better results from something you enjoy and are more likely to stick with on a consistent basis. You don’t want to feel like you are forcing yourself to exercise. Choosing an exercise that makes you feel happy and finding a way to make it convenient for your schedule help ensure long-term commitment. People who enjoy their workouts are more consistent. Find a time of day and an environment you enjoy. If you are working with a personal trainer, make sure they support your love for this type of movement.


Getting back out there may feel like a struggle for the first few sessions, or even weeks. Give yourself a pat on the back for not giving up. Avoid getting down on yourself for being out of shape. Instead, congratulate yourself for getting in shape, and remind yourself that exercise is the perfect quid pro quo—when you do it consistently, the rewards are always tangible. The road back to fitness may not be easy, but the mental and physical health benefits of incorporating exercise into your life again will make it more than worthwhile.

At Kanthaka, we have the best trainers for the best prices offering In-Person and Virtual fitness sessions.

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