How to Get Back to Workouts After Falling Off Your Routine
- GrumpyJogger
- 2 days ago
- 6 min read
I thought of writing this article because I have fallen off routines more times than I can count.
I have been through burnout, exhaustion, and a long-term illness (eczema, TSW, injuries), just to name a few.
Anyone’s routine is always a work in progress. I don’t think there is an end goal to it, but minimising our breaks and knowing how to pick things back up can feel incredibly satisfying and motivating.
So how do you get back to running, working out, or any other type of physical activity after a long break?
I’d like to take a slightly different angle and look at this through common real-life scenarios. At a glance, they may all seem the same, but the return path is different, and that can make or break your exercise consistency.
Disclaimer:
This article is for educational purposes only and is based on personal experience and professional practice. It is not a substitute for medical advice. If you’re dealing with an injury, medical condition, or post-natal recovery, always consult a qualified healthcare professional before returning to exercise.
1. How to Get Back to Workouts After an Injury
Getting back after an injury may seem easier than you think. It depends on the injury, of course, but the pattern is often similar.
I’ve worked with people ranging from minor strains to Achilles tears and broken bones. The biggest mistake I see is skipping proper rehabilitation. People think it is unnecessary and boring. I get it, I had some injuries myself. I went from rock climbing and heavy gym workouts to lifting a broomstick after my rotator cuff injury. But it’s a crucial step in proper tissue recovery.
If you want to skip the physio step, make sure your trainer genuinely has the qualifications and knowledge to guide you safely. Be careful with “rehab” claims. Many fitness or Pilates professionals say they are qualified, but a one-day course does not make someone a specialist. Many trainers are under pressure to sell sessions, not protect your long-term health. (Believe it or not, gyms are a sales business, and not everyone has your best interest at heart.)
Once you resume training, it should still feel slow. Focus on full-body work, not only the injured area, to avoid new imbalances.
Post-injury return path:
Physiotherapy → Daily gentle movement → Adjust your expectations & focus on healing, not the injury → Workouts with a qualified professional → Gradual progression
Helpful micro-habits & adjustments
Add 5 minutes of mobility for the injured area every day.
Ask your physio for 3–5 simple daily exercises.
Adjust sessions based on your current stage and don’t expect to pick up where you left off. You may think your motivation and previous routine will carry you through, but regressed workouts and slow progress can be very demotivating.
2. How to Get Back to Workouts After Eczema Flare-Ups or TSW Recovery
Unfortunately, I have been through this more times than I can count. Eczema flare-ups may be more annoying because they come and go, but TSW was definitely the hardest. And they both had different paths for me to get back to workouts.
During flare-ups, sweating and heat made my symptoms worse, especially in a tropical climate, so I had to change how I moved, not just how much. I stopped running and focused on Pilates, yoga, and indoor training. Later, I added swimming. These helped both my body and my anxiety. In the meantime, I used my usual remedies to calm my eczema.
TSW was different. It was the hardest and longest break I’ve had. It took about a year to fully heal. My biggest barrier was fear. I expected a flare after every session. So I started slow and rebuilt in layers. Pilates came first, then strength training, then running. After a few treadmill sessions and later outdoor runs, I signed up for a 5k race, and to my surprise, I didn’t flare up!
Post-eczema return path:
Reduce or pause to calm symptoms → Modify training type (anti-anxiety, low-sweat) → Gently increase intensity → Gradually return to your regular routine
Helpful micro-habits & adjustments:
Choose low-sweat movement three times per week.
Add 5 minutes of breathing or relaxation post-workout.
Track symptoms, not performance.
3. How to Get Back to Workouts After Delivery
I’ve worked with dozens of women during their pre- and post-natal stages, and I learnt that recovery can vary significantly. I also learnt that women often beat themselves up for not getting back into pre-baby shape right away.
Post-natal recovery is influenced by many factors: activity level before pregnancy, delivery type, core strength, and even mental state. So first and foremost, give yourself as much time as your body needs to recover.
If you were very active before giving birth, you may feel tempted to jump back in after a month. (I had a client ask me about training before she even gave birth.) But intense physical healing typically takes 6–8 weeks and can be longer with complications such as C-sections or tears. Emotional recovery often takes even longer, sometimes 3–6 months or even up to a year.
Once you’re ready to begin training, I strongly suggest finding a qualified professional, at least initially. Guided training helps you reconnect with your body, rebuild deep core strength, adjust expectations, and take appropriate steps forward.
Post-delivery return path:
Rest and heal (your body just performed a miracle!) → Start with guided, gentle training → Focus on core and full-body rebuilding → Gradually return to higher intensity
Helpful micro-habits & adjustments:
Daily 5-minute breathing and pelvic floor awareness.
10-minute gentle mobility and body-weight sessions.
Focus on posture and alignment during daily activities.
4. How to Get Back to Workouts After Long Holidays or Travel
This one may seem easy, but be careful. Feeling rested does not mean being ready.
If you didn’t work out during your break, you may come back thinking, “I can just pick it up where I left off.” You hit the gym, start training, and suddenly, you’re injured.
Fitness regression can start within 1–2 weeks, especially cardiovascular capacity. Strength usually follows after 3–4 weeks. So before sprinting on the treadmill or lifting heavy weights, ease back in. Decrease the pace, reduce the load, and check in with your body.
Post-holiday return path:
Reduce load → Check in with your body and understand where you're at → Reintroduce full-body movement at lower intensity → Assess capacity → Progress slowly
Helpful micro-habits & adjustments:
Build in 5 minutes of mobility daily.
Don’t skip the warm-up
First week: 70% of previous intensity (or less, depending on the length of your break)
5. How to Get Back to Workouts After Completing a Competition
You may think here: “Wait, what? Why would I need to work on this?” As surprising as it may sound, some people do fall off their routines after completing a competition.
Think of a marathon runner. Months or years of training lead to one big goal. Once it’s achieved, the pressure is gone and often so is the motivation. Especially if the marathon was the ultimate type of race. Goal ticked off – now what?
The solution is identity-based habits. If you see yourself as a runner, the race becomes a byproduct, not the purpose. Once the event is over, you still want to keep running, because your ultimate goal now is to continue being a runner, not to finish one race.
Post-competition return path:
Shift focus from outcome to behaviour → Maintain a realistic routine (often with reduced mileage) → Strengthen your runner identity → Incorporate deload weeks to avoid injuries and/or burnout
Helpful micro-habits & adjustments:
Keep 2–3 fixed training days weekly.
Schedule one easy session purely for enjoyment.
Plan deload weeks every 4–6 weeks.
6. How to Get Back to Workouts After “Being Lazy”
We all need breaks, and that’s okay. Taking time off to recharge doesn’t mean you failed. Building routines is a lifelong process with no real finish line.
The key is how you return.
It may depend on how long the break was. Physically, adjust based on how long the break was. But from the mental point of view, you want to make sure that you don’t feel overwhelmed. The danger is returning too intensely, driven by guilt.
We see this every January. After weeks of overeating and binge-watching TV with little to no activity, gyms fill up with guilt-fuelled motivation. After a few weeks, motivation fades, guilt subsides, and if you were one of the weekend warriors who started too intensely, you will end up being one of the gym drop-outs.
Post-laziness return path:
Lower expectations & remove the guilt → Start small → Prioritise building consistency over intensity → Increase gradually
Helpful micro-habits & adjustments:
Start with low-intensity workouts that feel doable and enjoyable.
Focus on building a habit of showing up before building a habit of working out.
Lay out your workout clothes the night before each workout session.
Final Thought
Your routine is not broken because you stopped. Exercise consistency is not about perfection. It’s about knowing how to return, again and again. If you know how to deal with falling off track, you will know how to get back on track.
And that, more than anything, is what builds sustainable habits.
If you would like me to expand on any of the topics above, let me know in the comments!
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