How to Get Back Into Exercise After a Break — And Actually Enjoy It

We’ve all been there: you went on a well-deserved holiday, hit pause on your regular routine, and now that you're back, you are dreading that first class back.

First of all, that’s okay. Holidays are for rest, adventure, and indulgence — and your fitness journey doesn’t end just because you took a week off.

Or you took a break from fitness for a week and before you know it, it's turned into weeks, months or even years! Don't worry, we all understand.

Whether you're starting back after a weeks holiday break or a year, we both know that that first session will hurt, but the longer you leave it the harder it will be.

But now, you’re ready to move again. The question is: how do you get back into exercise when you are feeling low on motivation? Here’s a practical and motivational roadmap to help you reboot your routine and come back stronger than ever.

1. Start With Self-Compassion, Not Guilt

Check your mindset. Feeling guilty about a holiday break won’t help your motivation. Instead, celebrate that you allowed yourself to rest. Recovery is a part of growth, not the opposite of it. Your body and mind deserved that break, you've worked hard all year and you needed that rest

Remember: you haven’t lost all your progress. Your body and your muscles remember. Your motivation will come back. You just need to take that first step

2. Remember why you used to enjoy exercise

After a break, you know how hard that first class back will be and you may be putting it off. Just ask yourself the following

Why do I want to get back into exercise?

How does exercise make me feel — mentally and physically?

How much more energy does exercise give me once I get back onto my routine?

How did exercise help me with regulating my stress levels?

The answers to these questions may just give you the get up and go and motivation to get that first walk/run/class done

3. Start Small — Like, Really Small

You don’t need to jump into hour-long gym sessions or intense HIIT classes. The key is consistency, not intensity.

Try:

A 15-minute walk or jog

A short stretching session

A bodyweight workout at home

A dance break to your favorite playlist

Set the bar so low that it’s easy to win. Then keep stacking those wins.

4. Schedule It Like a Meeting

One of the best ways to rebuild your workout habit is to treat it like a non-negotiable appointment. Block it out on your calendar, even if it's just for 20 minutes. Show up, move, and be proud that you followed through — no matter how light the session.

5. Lean Into Community

Accountability can be a game-changer when you're rebuilding momentum. Text a friend to meet for a walk or join a class. You’ll be surprised how motivating it is just to feel seen and supported.

6. Track Progress — But Redefine What Progress Means

Forget calories burned or weight lost (for now). Focus on what you gain:

More energy in the mornings

Better sleep

Improved mood

Feeling stronger or more flexible

Tracking these wins will keep you motivated far longer than numbers on a scale ever could.

7. Make It Fun Again

One reason people fall off the fitness wagon is because it starts to feel like a chore. Reignite the joy:

Try a new sport or activity

Make a “workout playlist” that hypes you up

Train outdoors for a change of scenery

Join a class and let the instructor motivate you

If you look forward to it, you’ll stick with it.

8. Celebrate Your Comeback

Every session you complete is a triumph. You came back. You’re showing up. That’s worth celebrating.

Reward yourself with something uplifting — a healthy smoothie, a long bath, or a new piece of gear. Recognize that momentum is building, even if you can’t see the full picture yet.

Want to join one of my friendly groups? I have classes throughout the summer and a brand new term starting in September.

Contact me ali@alibenyonpilates.co.uk or click the link below to book your class with me today and let me motivate you - It's what I'm good at 😁

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