How to Get Back to the Gym After a Summer Hiatus

Amenities

Aug 06, 2024 • 8min read

Did the summer sun lure you away from your fitness routine? Don’t sweat it! It’s easy to depart from your routine when hitting the beach, traveling on a summer getaway or enjoying a break. As the cooler temperatures roll in, it’s time to channel that fresh energy into reigniting your fitness journey. Our guide is here to help with tips, exercises and routines that make it easy to find your groove again. Let’s turn those post-summer blues into gym-time motivation!

What You Will Learn

STEP 1: Evaluate Your Fitness Level

Before diving back in, take a moment to assess where you are. Have you stayed somewhat active over the summer or has your routine been non-existent? Understanding your starting point will help you set realistic goals and avoid overexertion.

Here are some questions to ask yourself to evaluate your current fitness level:

How often were you active during the summer?
What activities did you engage in (e.g., walking, swimming, sports)?
Do you feel physically energized or sluggish?
Have you noticed any changes in your strength or endurance?
Do you have any physical limitations or injuries to consider?

Step 2: Set Realistic Goals

Even if you’re not starting from square one, don’t expect to jump back into your previous workout routine. Setting achievable goals is vital to staying motivated and avoiding workout fatigue or injury. The SMART goal framework is the best way to set realistic and attainable goals. SMART goals help you create clear, actionable plans that keep you focused and on track. They ensure your goals are specific, measurable, achievable, relevant and time-bound, significantly increasing the likelihood of success.

How to Create SMART Goals:

Let’s say your main goal is to lose weight. Here’s how you’d turn that into a SMART goal:

Specific: Define clear, concise goals. For example, “I want to lose 5 pounds.”
Measurable: Determine how you’ll track progress. You could try weekly weigh-ins, progress photos or food logs.
Achievable: Set realistic expectations based on your current fitness level. Given your lifestyle and schedule, ensure the goal is challenging but possible. For instance, “I can commit to going to the gym three times a week and running for 30 minutes each session.”
Relevant: Ensure the goal aligns with your fitness desires and involves functional activities you’ll look forward to. For example, if you want to lose weight and like to run, incorporate running into your training plan!
Time-bound: Set a timeline for achieving these goals. For example, “I want to lose 5 pounds in 2 months.”

Step 3: Ease back into your routine

We’ve all been there—going all out on your first day back at the gym, only to wake up the next day feeling so sore that returning seems out of the question. Jumping into high-intensity workouts after a break can cause muscle strain, joint pain and fatigue. These can lead to injuries that may sideline you longer than your summer break. Avoid any setbacks by starting slowly and gradually increasing your workout intensity. Here are a few more tips to ease back into your fitness routine:

Gradually increase workout intensity: Begin with lighter activities and shorter gym sessions. For example, start with 20-minute brisk walks, light jogging and lightweight or bodyweight exercises. Over the next few weeks, gradually increase the duration and intensity of your workouts. This approach helps your body adapt and reduces the risk of injury.
Listen to your body: Pay attention to how your body feels during and after workouts. If you experience significant pain or discomfort, your body is telling you to slow down. Muscle soreness is normal, but sharp or persistent pain is not. It’s better to take an extra rest day than to push through pain and risk injury.
Understand when to rest and when to push through: Don’t hesitate to take workout rest days, especially when starting. However, it’s also essential to distinguish between general tiredness and actual physical strain. If you’re feeling lazy, try to push through with a lighter workout. If your body feels genuinely tired, opt for rest or a lower-impact workout, such as pilates or yoga.

Step 4: Create a sustainable Gym routine

You’ve heard it before, but we’ll say it again: consistency is key. When returning to the gym after a long hiatus, focus on maintaining a regular schedule rather than pushing for high intensity immediately. Design a workout plan that fits seamlessly into your lifestyle so it’s easier to stick with. Here’s how to build a balanced workout plan that gradually increases in intensity and keeps you motivated:

How to Build a Balanced Workout Plan

Week 1-2: Light Activities

20-minute brisk walks or short jogs
Simple bodyweight exercises (e.g., push-ups, squats, lunges)
Basic stretching (e.g., hamstring stretches, shoulder stretches)

Week 3-4: Moderate Workouts

30-minute moderate cardio sessions (e.g., cycling, swimming)
Lightweight training (e.g., light dumbbells, resistance bands)
Incorporate yoga or Pilates Classes for more flexibility

Week 5+: Full Routine

45-minute cardio sessions (e.g., running, HIIT workouts)
Full-body strength training workouts (e.g., bench press, deadlifts, leg press)
Advanced stretching routines or advanced yoga classes

Step 5: Track your fitness Journey

Tracking your progress can be a total game-changer! Seeing tangible evidence of your improvement can be incredibly rewarding and push you to continue. It’s like having a personal highlight reel that keeps you pumped and ready to tackle your next workout. Here are some fun and effective ways to track your journey:

Fitness Apps: Apps like MyFitnessPal, Strava or EōS Fitness Mobile App are great tools for logging workouts, tracking nutrition and monitoring overall progress. These apps can provide valuable insights into your habits, help you set and achieve goals and even connect you with a community of like-minded individuals for added support and motivation.
Fitness Assessments: Regular check-ins with Personal Trainers can be a game-changer. They can help you evaluate your progress, adjust your workout plan as needed and provide professional advice to ensure you’re on the right track. Personal Trainers can also conduct fitness assessments to measure improvements in strength, endurance, flexibility and other key areas.

How to get motivated to start working out again

Staying motivated can be challenging, but here are some workout motivation strategies to keep you on track:

Bring a Gym Buddy: Working out with a friend keeps you accountable and motivated. Plus, a little friendly competition never hurts! Here are 15 partner workouts to try with your gym buddy.
Hire a Personal Trainer: A Personal Trainer can design a workout plan tailored to your specific needs and goals. They provide expert guidance, ensure you’re using the proper form and help you push through plateaus. With a Personal Trainer, you’ll stay on track and make the most out of each session. Learn more about the benefits of personal training.
Create Fun Playlists: Music can be a powerful motivator. Curate playlists with your favorite upbeat songs to keep your energy levels high and make your workouts more enjoyable. Whether it’s pop, rock or hip-hop, the right tunes can make a big difference in your performance.
Have Fun With It: Make your workouts exciting by trying something new. MOVEōS Cinema allows you to watch a movie while working out, turning your gym time into an entertaining experience. It’s a great way to distract yourself from the physical effort and make your workouts something to look forward to.
Use the 5-Minute Rule: Commit to just 5 minutes of exercise daily. Often, getting started is the hardest part, but once you begin, you’ll likely continue. This simple trick can help you overcome mental barriers and get moving despite low motivation.

Don’t Forget to Celebrate Your Fitness Wins!

No achievement is ever too small! Celebrating your accomplishments, no matter how small, can boost your motivation and keep you engaged with your fitness journey. Here are some ideas for rewards:

Gift Yourself New Workout Gear: Treat yourself to new workout clothes, shoes or accessories. Not only can new gear improve your performance, but it can also boost your confidence and make your workouts more enjoyable.
Enjoy a Massage: A professional massage can be a great way to reward your body for all its hard work. Massages can help relieve muscle soreness, improve circulation and provide relaxation, making them perfect treats after reaching a fitness milestone. Check out The Tank + CryoLounge select EōS Fitness locations to unwind and recover from your next workout!
Indulge with a Cheat Day: Allow yourself a day to indulge in your favorite foods. A cheat day can provide a mental break from your strict diet, making it easier to stick to your healthy eating plan in the long run. Just remember to enjoy it in moderation! Check out these cheat meals that are actually good for you!

Restart Your Fitness Journey with EōS

Restarting your fitness journey after a summer hiatus doesn’t have to be daunting. Setting realistic goals, easing into your routine, maintaining consistency and tracking your progress can reignite your passion for fitness and build a sustainable, enjoyable workout plan. Remember, it’s not about perfection—it’s about making steady progress and celebrating every win along the way.

At EōS Fitness, we’re here to support you every step of the way. Whether joining an invigorating Fitness Class, catching a movie in the MOVEōS Cinema or jumping into the pool, our amenities and community are designed to keep you motivated and engaged. Visit your nearest EōS Fitness location and take advantage of the Personal Training Welcome Workout. Let’s turn those post-summer blues into gym-time grooves and make this season your strongest with a Complimentary 7-Day Gym Pass. See you there!