What Workout Should I Do After a Long Break?

We know how it feels to take a long break from working out. You’re feeling guilty, out of shape, and wondering what workout you should do after a long break.

Assess Your Fitness Level

When you’re getting back into a fitness routine after a long break, it’s important to assess your current fitness level first. This will help you to set realistic goals and to select the right form of exercise for your body and ability. There are different ways to evaluate your fitness level and it’s important to be honest with yourself when doing so. Let’s take a look at some of the ways you can assessment your fitness level and determine the best workout for you.

Take a fitness test

Taking a fitness test can help you find out where you stand at the moment and help you decide on a workout program. You can either use your own fitness knowledge to create a simple fitness test, or consult a fitness professional for an accurate reading of your current physical condition. It’s important to have baseline measurements to compare against as you work toward your goals.

Depending on the type of exercise that suits your body best, there are several different ways to measure and assess physical fitness levels. Generally, it is best to measure cardiorespiratory endurance, muscular strength and endurance, flexibility and body composition.

Cardiorespiratory Endurance: This measures how well the heart, lungs and circulatory system work together during exercise over a set period of time. It is essential in most activities and tests include walking or running on a treadmill or in an open field while measuring time, heart rate recovery after exercise (heart rate taken two minutes after exercise stops) as well as VO2 Max (maximal oxygen uptake) tests which measure oxygen uptake over a set period of time for improved performance in long distance running activities.

Muscular Strength & Endurance: This assesses how much force can be generated by one movement such as lifting weights or completing exercises like curl ups or push-ups with proper form and adequate repetition range for muscle development . Muscular strength & endurance tests include push-ups for chest/triceps, curl ups for abdomen/back muscles , various grip strength tests, vertical jumps test and leg press / squat machine tests.

Flexibility: This evaluates the amount of range of motion within joints when performing different types of movements such as side bends squatted position In general , most routine flexibility exercises focus on specific muscle groups such as quadriceps (hip flexors), hamstrings , abdominals , lumbar spine muscles ,iliotibial band ITB )

Body Composition: This evaluates weight management goals by measuring fat percentage in comparison total body weight . Body composition assessment usually takes place using skinfold calipers (which requires taking multiple site skinfold measurements)or with more advanced devices such as Preva 4% fat scales , Bod Pod Air Displacement etc).

Set realistic goals

When assessing your fitness level, it’s important to set realistic goals. Setting an unreasonable goal can lead to discouragement and impact your motivation. Start by taking a look at your current physical activity level and setting realistic goals that you can work towards over time. Consider the intensity of the exercises that you will participate in, as well as what type of exercise you would like to participate in. If you haven’t been very active for a long time, start with low-intensity activities like walking, yoga or swimming to get your body used to physical activity again before attempting more strenuous activities. Make sure to consult your doctor if you are planning on doing strenuous activities after a long break from exercise as it may be necessary for medical clearance first. Additionally, set milestones throughout the duration of time that you’re working out so you can track progress and celebrate successes along the way!

Choose the Right Exercise

If you’ve taken a break from exercise, you may be feeling a little apprehensive about getting back into it. With so many different activities out there, it can be difficult to determine which workout is best for you. Before you jump into something too intense, it’s important to consider your fitness level and goals. By taking the time to choose the right exercise for your current state of health, you’ll be able to reap the many benefits of physical fitness without risking an injury.

Consider your fitness level

When you are picking an exercise routine after taking a break, it is important to consider your current fitness level. Regardless of how experienced you may be with exercise, if it has been a while since you last worked out, you should start back at the beginning to ensure health and safety. When starting any exercise program without prior activity, begin by seeking advice from a physician or other qualified professional.

It is best to choose exercises that suit your fitness level. A simple way to judge this is to grade yourself on cardiovascular endurance, strength and flexibility. Cardiovascular endurance refers to how long and how hard your body can do physical activity without tiring or becoming sore. Strength relates to the amount of force your muscles can generate when performing a specific motion or lift weight; while flexibility refers to the range of motion in each joint throughout your body. All these categories create the foundation for an effective exercise program that can help maximize results and reduce risk of injury or exhaustion.

Choose the right type of exercise

When it comes to choosing the right type of exercise after a long break, it is important to consider the many factors that can influence your fitness goals. Your age, lifestyle, and medical history can all have an impact on which types of exercise are best suited for you.

For example, if you are over 60 years old then light aerobics or swimming is a good starting point in order to warm up your joints and muscles. While those who are younger can engage in higher-intensity activities such as running or biking for overall fitness and weight loss benefits.

It is also important to consider any underlying health conditions before beginning a workout regime. Those with joint issues may benefit from low-impact exercises such as yoga, Pilates or Tai Chi that focus on flexibility and strength training. Whereas if you have heart problems or diabetes then you should get clearance from your doctor before starting any kind of program.

When it comes to getting back into exercise after a long break there isn’t one “right” answer – the type of workout that works best for you will depend on your individual needs and physical abilities. However, having quality gear like comfortable shoes or breathable clothes can help encourage you to stay active no matter what type of activity you choose!

Consider your time constraints

When deciding what type of workout routine to select, consider your time constraints and the amount of time you have available. Depending on your schedule, it may be best to designate specific days for workouts or accumulate fewer reps over a longer period of time. If you are on a tight schedule, try interval training which requires quick bursts of activity separated by short breaks. This type of workout tends to be more efficient and will allow you to maximize results in lesser time. If you have more flexibility with your schedule and can prioritize a longer-term commitment, then structured training with resistance & weight training coupled with cardio is the way to go in order to build muscle, improve stamina, reduce body fat levels and generally build endurance.

If you’re unsure of where to start or need specific guidance about how extreme you should push yourself for optimal results, consider consulting an experienced fitness professional who can provide personalized advice tailored towards your individual goals so that you can make lasting changes towards becoming healthier & stronger.

Warm Up

After a long break from working out, it is important to start off with a proper warm up. This will help to prepare your body and prevent any injuries while you start to work out again. A proper warm up should include light stretching and some easy exercises to get your heart rate up. This will help to elevate your body temperature and increase the circulation in your muscles. Once your body is fully warmed up, you can then progress to more intense exercises.

Start with a light jog

After not working out for a while, it’s important to ease back into exercise. Before you can move onto more intense forms of physical activity, your body needs time to gradually adjust to the workout and rebuild strength. Start with a light jog or other low intensity cardiovascular activity. This will warm up your muscles, increase your heart rate and let your body become accustomed to the motion of exercising again. Building up the intensity of your workout slowly will help prevent soreness and potential injury from pushing yourself too hard after a long absence from exercise. Once you’ve built up enough endurance, you can move on to longer runs or more vigorous exercise routines.

Stretch your muscles

It is important to limber up and start with some light stretching before any workout. After a prolonged break from physical activity, your muscles need to be gently coaxed back into action. Stretching focuses on lengthening muscles, improving range of motion, and can also help reduce muscle soreness and the risk of injury.

Begin your warm up session with dynamic stretches such as arm circles, leg swings, body weight squats and side steps which will help prepare your muscles for the workout ahead by promoting blood flow to your working muscles during the transition from rest to exercise. You should end with static stretching which involves holding a stretch for 30 seconds or more – it should feel comfortable but not painful – for each muscle group or region of the body worked during that session. Static stretching will leave you feeling relaxed, refreshed and ready for more challenging activities such as strength training or cardio vascular exercises.

Start Exercising

After taking a long break from exercise, it can be hard to know where to start. It’s important to ease your body back into your workout routine to avoid any injuries or further delays in getting back into shape. Fortunately, there are some simple tips and workouts that can help you get back into the swing of things and get the most out of your workouts.

Begin with basic exercises

If you are looking to resume an exercise regimen after a long break, it is important to begin with basic exercises that work the whole body. Working the main muscle groups of your legs, arms, chest and back will ensure that you do not overexert yourself and risk injury. Start off with walking or light jogging for about 30 minutes each day for several weeks. After doing this for several weeks, you can begin to incorporate more strenuous activities such as running or using machines or weights at a gym.

It is important to remember that everyone’s body is different and it may take time for your body to adjust again to regular exercise. As such, it’s important to listen to your body while exercising and stop if it starts feeling uncomfortable or uncomfortable pain sets in. Additionally, be sure to stretch thoroughly before and after each session so as not to cause any muscle tightness. With consistency and dedication over time, beginning with basics exercises when starting an exercise regimen will allow you build a strong foundation for more strenuous workout in the future.

Increase the intensity gradually

If you’ve been away from a fitness routine for awhile, focusing on building intensity slowly can help you jumpstart your workout routine. It is important that you don’t jump too quickly into challenging workouts — building up your intensity slowly over time to avoid potential injury.

Start by walking or jogging at an easy pace, then increase the speed as you get comfortable. To challenge yourself further, add in intervals with bursts of faster running or jogging followed by periods of recovery. As you introduce more intense cardio workouts and exercises into your routine, make sure to take plenty of rest days and focus on proper form to avoid injury.

Strength training should be introduced in the same way — start with low-impact bodyweight exercises like squats and push-ups and eventually intensify the workouts with weights. Adding frequency (working out more days per week) rather than increasing volume (sets/reps/time) can also help build up your intensity gradually and safely.

Developing a gradual plan that fits your specific needs will help ensure that you can jumpstart your fitness routine without compromising safety or progress. As you start working out again with small steps towards strength and fitness, it is important to listen to your body so that when it tells you “no”, you take action accordingly and adjust your plan as needed!


If you’ve taken a long break from exercise, it can be difficult to start up again. It can seem overwhelming, but with a well-planned recovery period, you can get back in shape and stay in shape. The key is to give your body the time it needs to adjust and to focus on low-impact exercises that gradually increase in intensity.

Take rest days

If you have been on a break from your regular workout regiment for a significant amount of time, it is essential to plan for time to rest and recover. Rest days are just as important as your activity days, so don’t skip them. Recovery allows your body to rebuild and repair muscle fibers that were broken down during exercise, while also allowing your central nervous system the chance to reset itself so that it can perform properly going forward. Aim to take one or two rest days a week while getting back into your workouts after an extended break.

In addition to taking intentional rest days, consider incorporating active recovery sessions into your routine in order to increase circulation and work on any knots or tightness that may be lingering in the muscles. Active recovery options could include an easy walk, yoga, pilates or other low-intensity exercises. This will put movement back into the muscles without overexerting them and help reduce any soreness that might be associated with getting back into the gym after some time away from regular exercise habits.

Drink plenty of water

Re-entering a fitness routine after taking a long break can be challenging, but with the right plan and amount of motivation, you can ease back into your regular routine. One of the most important things to do is to make sure you are hydrating. Drinking plenty of water before and after your workouts is essential for muscle recovery and keeping your energy levels balanced. Also, make sure to stay out of extreme temperatures like hot yoga studios or running outdoors on very hot days. Instead, start slowly and gradually increase the intensity of your workouts if you feel comfortable doing so. With the right preparation, returning to exercise after a long break will help you stay injury free while still building up strength and endurance.

Eat a balanced diet

It is important to make sure to get enough nutrients after a long break from working out. Eating a balanced diet with the right combination of macronutrients, vitamins and minerals can help you rebuild muscle and recover after a break. Make sure to include plenty of protein in your diet, as well as healthy carbohydrates and fat. This can be achieved by eating a variety of fruits, vegetables, lean meats, nuts and whole grains. Additionally, be sure to stay hydratedto help your body recover faster by replenishing fluids lost during exercise. Eating the right foods can help provide your body with the energy it needs for recovery and keep you on track when returning from an extended period of rest.

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