How to Get Back into Training After Taking a Break

“Little by little, a little becomes a lot.”
—Tanzanian Proverb


Getting back into a training routine can be intimidating and frustrating. You’ve made the decision
to get back into shape, but you’re struggling with simple things that were once so easy. Don’t
get discouraged—follow up your decision with the right program and the right goals to see
lasting change. If you’re interested in setting yourself up for success, read on to learn about the
right tools and the right environment for how to get back into training after taking a break.

Instant Gratification

As coaches, when we see people trying to reintegrate themselves into a training program, the
number one deterring factor is people forcing themselves to do too much too soon. They don’t
think of how to get back into training after taking a break ; they only think of the outcome. When
they don’t see results or an instant change in their physique, the enthusiasm for their goals

Someone who is only focused on instant gratification at the gym is easy to find. You’ll see
someone finish a big set of curls and what’s the first thing that happens? Boom, big flex, mirror
check! This type of habit is all about outcomes and doesn’t consider the process.

While in this case, a results oriented mindset is relatively harmless, in others, people can cause
serious physical harm.

Dangerous Side Effects

Someone who wants to lose weight is often only focused on what the scale says. They set their
goal to lose 10 pounds and they mark their starting weight with a weigh in. From there, instead
of thinking how to get back into training after taking a break, they begin to weigh themselves
daily, hourly, and every chance they get to stand on the scale. As they get more and more
desperate to reach the number that they want to see, they focus on short term fixes instead of
healthy exercise regimens. They stop hydrating and they start eating less. Soon, the weight
starts to come off faster. They get excited. They lose eight pounds and realize they are almost

Then… They crash.

Their body overcomes their brain’s ability to control craving and willpower, and survival mode
kicks in. After a punctuated period of binging, they now realize that they have to lose 12 pounds
to get to their original goal. They ended up further from their goal than when they started
because they tried to take a shortcut. They’ve dehydrated themselves, gained weight, and
possibly even slowed down their metabolism, making it that much harder to achieve healthy
weight loss.

Focusing on the Journey

Countering the urges and impulsive reactions we have to reaching our goals means developing
new habits that focus on the journey, not the outcome. The largest habit that needs to change is
goal setting. Not only does proper goal setting offset the instant gratification response by giving
you specific measured results, but it also encourages the respect for the process that makes
those results sustainable. Goal setting is just as much about defining the process that it is going
to help you reach the goal as it is about defining what the final outcome is going to be.

For those who are wondering how to get back into training after taking a break , the ability to
control impulsive actions, being patient, and moderate the intensity of your training are all keys
to being consistent and efficient. Consistency, efficiency, and patience will set you up for long
term success when you make the decision to get back into training.

Finding a Partner in Health

Making the decision to get healthy often isn’t enough. Some people need guides, support, and
encouragement as they slowly work to meet their goals. If you need help setting goals and
being consistent, talk to the coaches at Gloveworx. Here, we believe in programs that set you up for achievable goals.

In the end, nothing worth having is easy. Sweat with us to develop a strong body of work for
sustainable results.