How To Build Your Fitness Back Up After Time Off



When you’ve had time off the gym or away from exercise, you can feel like a totally different person. And it can be something that really affects your life. We all know that we need to be able to stay active in order to be healthy and have energy. But sometimes this isn’t possible. It could be that you have had an accident, experienced an injury, or you need to take time away for personal reasons. And when that’s the case, you may find that your fitness levels and abilities change a little. But you have to remember that we all have to start somewhere. And sometimes, the comeback is even better. So let’s take a look at some of the things you can do to build yourself back up after time off.


Start Off Slowly

When you know that you can get back to exercise and you’ve been given the all clear, you may find that you want to rush back in and pick up where you left off. But that isn’t a good idea. Firstly, your abilities may be different and you’ll need to build back up. But also, you’ll want to ease in to stop any repeat injury. So this next point is crucial.

Prioritize Rehab Work

Now, you’re getting yourself back at it and that’s definitely a great idea, but if you are coming back after an injury or accident, then you need to be doing rehab work. Accidents suck – but you have to take the right steps afterwards in order to get yourself back to normal. This can often mean you also need to get the compensation you deserve after an injury so that you can aid your medical costs. Then, be sure to ease yourself in with the rehab exercises so as not to set yourself back too much.

Work With A Trainer

Sometimes, it can be beneficial for you to work with a trainer. If you know that you’re struggling or a little lost, an expert can help. Maybe look for a personal trainer that has experience with your injury or that you think might be able to get you the results you’re looking for.

Consult Your Doctor

From here, you may want to make sure that you’re checking in with your doctor regularly if you have had an injury that required treating. They’ll want to check that you’re progressing well and make sure that you’re not doing any further damage.

Set Goals For Yourself

And finally, something that you’ll find is going to really help you to push yourself and make sure that you keep progressing, is goal setting. Sometimes, fitness goals can seem really scary. But they don’t have to be. You can set them to help you go at your own pace and make sure that you’re working your body along steadily. But, the benefit of having goals in place means that you can get back to where you once were and hold yourself accountable for it.

3 comments

  1. I've spent the last two years in physical therapy. After an infection in my leg led to sepsis, I spent 3 weeks unconscious and another month trying to recover from kidney failure caused by the sepsis. After all that time in bed, I had to relearn how to walk. Finally, after about nine months, I was walking and ready to go home...and a PICC line IV got infected by staph. It was MRSA. I went down for months, it got into my spine and I had back surgery to get it out. Now, I'm on my feet and ready to go home, but everything is in lockdown because of COVID-19! Geeze, I can't win, lol. Well, anyway, I definitely identify with those going through rehab after injury or illness. Hang tough! You can do it. Even if you have to do it twice, lol.

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  2. My story sounds a lot like Tamra’s! Every time I start feeling ok, something gets to me! Either physically and/or emotionally! My daughter is a certified personal trainer and she knows with one wrong move, I can break a bone or something could go wrong! I am not used to being helpless. That is depressing by itself. My oncologist told me that MM will come back, but I always thought I had more time to get in shape like I was. Thank you for sharing!

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  3. Great post. I need to get more active.

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Diana