5 Vital Tips to Create a Successful Return-To-Gym Plan

gym after a break

5 Vital Tips to Create a Successful Return-To-Gym Plan

Whether you have taken a break from the gym due to a global pandemic, injury, or simply life getting in the way, getting back into your workout routine can be daunting. The key to success is to plan your return carefully and set realistic goals to ease back into your fitness journey.

Today, we will share with you the steps you should take to plan your return to the gym successfully:

1. Set Realistic Goals

Before you step foot back in the gym, it’s important to set realistic goals for yourself. Remember, you may not be as strong or as fit as you were before your break, and that’s okay. Setting goals that are achievable will help you stay motivated and prevent injury. Some examples of realistic goals may include:

  • Gradually increase your workout frequency (e.g., starting with two days a week and working up to four)
  • Focusing on improving your form and technique
  • Setting a target for weight loss or muscle gain over a period of time

2. Choose the Right Workouts

When planning your return to the gym, it’s essential to choose workouts that align with your goals and current fitness level. If you’re just getting back into the swing of things, you may want to start with lower-intensity workouts, such as yoga, swimming, or light cardio. As you build up your strength and endurance, you can gradually increase the intensity and incorporate more challenging exercises, like strength training or high-intensity interval training (HIIT).

Additionally, consider working with a personal trainer or attending group fitness classes to help you ease back into your routine and receive guidance from a professional. They can tailor workouts to meet your goals and ensure you’re performing exercises correctly to prevent injury.

3. Gradually Increase Intensity and Frequency

One of the biggest mistakes people make when returning to the gym is jumping back into their old routine with the same intensity and frequency as before their break. This can lead to injury and burnout. Instead, ease back into your workouts by gradually increasing the intensity and frequency.

For example, if you used to work out five days a week before your break, you might start by working out two or three days a week and gradually increase to five over a few weeks. Similarly, if you used to lift heavy weights, start with lighter weights and slowly work your way back up to your previous weight to help your body adjust.

4. Monitor Your Progress

As you return to the gym, it’s important to monitor your progress to ensure you’re on track to achieve your goals. Keep a workout journal to track your workouts, including the exercises you performed, the weights you used, and how you felt during and after each session. This can help you identify patterns and make adjustments to your routine as needed.

Additionally, consider using a fitness tracker or smartphone app to track your progress and keep you accountable. These tools can help you set goals, monitor your heart rate and calories burned, and provide valuable insights into your performance.

5. Find Motivation and Stay Consistent

Consistency is key when it comes to seeing results from your gym efforts. To stay motivated and maintain your workout routine, try the following:

  • Find a workout buddy to keep you accountable and make workouts more enjoyable
  • Set milestones and reward yourself when you achieve them (e.g., treat yourself to a massage or new workout gear)
  • Mix up your workouts to prevent boredom and challenge your body in new ways
  • Make exercise a non-negotiable part of your daily routine, just like brushing your teeth or eating breakfast


We can all agree that returning to the gym after a break can be challenging, but with careful planning and realistic goal-setting, you can get back on track and achieve your fitness goals. Remember to start slow, gradually increase intensity and frequency, and find ways to stay motivated and consistent. With patience and perseverance, you’ll be back to your pre-break fitness level before you know it.

Fission Fusion Fitness is an exclusive gym that offers top-notch personal training and customized meal plans for its members. If you are looking for the best personal trainer in Dubai to help you get started in the gym or get back to it, book a call with us today!