Haven’t Been to the Gym in a While? Tips to Restart a Routine (and Actually Stick to It)

If it’s been a while since you’ve hit the gym, the idea of starting again can feel intimidating. But don’t worry—getting back into a fitness routine doesn’t have to be overwhelming! With a few simple strategies, you can build a sustainable routine, stay consistent, and make progress that lasts.

Here’s how to restart your fitness journey and keep it going strong in 2025 (hint: it’s easier than you think!).

Don’t worry about doing complicated workouts or spending hours in the gym. Start small by incorporating 20-30 minutes of movement into your day. That could mean a brisk walk, some light stretching, or a beginner workout video. Building consistency is key—once you’ve made movement a habit, you can start adding more challenging exercises.

Practical Tip: Commit to just 2-3 gym sessions a week at first. This is enough to see progress without overwhelming yourself. As your routine becomes second nature, you can gradually add more days or intensity.

When it comes to goal-setting, remember to be SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of saying, “I want to get fit,” try something like, “I want to do 20 push-ups in a row within 4 weeks.” Clear goals help keep you motivated and give you something tangible to work toward.

Practical Tip: If you’re unsure where to start, try this simple workout goal:

• Perform 3 sets of 10 reps of bodyweight squats, push-ups, and planks twice a week.
• Each week, aim to increase the reps slightly (e.g., from 10 to 12 or 15).

A solid workout routine should include:

• Strength Training: Build muscle and boost metabolism with exercises like squats, lunges, push-ups, or resistance band work.
• Cardio: Improve your cardiovascular health with walking, jogging, cycling, or dancing. Aim for 20-30 minutes of moderate cardio 3 times a week.
• Flexibility and Mobility: Keep your body limber and injury-free by including stretching or yoga at least twice a week.

Practical Tip: Start your sessions with a warm-up (like 5-10 minutes of light cardio) and end with a cool-down to stretch and relax your muscles.

Treat your workouts like important appointments—you wouldn’t cancel a meeting with your boss, so don’t cancel on yourself! Choose a time that works for your schedule, whether it’s before work, during lunch, or in the evening.

Practical Tip: Block off 30-45 minutes in your calendar for your workouts. Having a set time helps you stick to the plan and eliminates the “I don’t have time” excuse.

When restarting a fitness routine, your body needs time to recover and adjust. Ignoring recovery can lead to burnout. Using a renewal and recovery supplement like Revíve by THREE™ can provide powerful support for your body’s natural inflammatory response, helping ease muscle stiffness and support healthy joints.

Revíve Benefits for Recovery:

• Supports your body to bounce back faster with its blend of curcumin, boswellia, ginger, and shiitake mushroom
• Supports joint comfort and mobility so you can stay active longer
• Promotes a feeling of vitality to keep you energized for the next workout

Add Revíve to your post-workout routine for optimal recovery and a smoother path toward your fitness goals.

It’s easier to stick to a routine when you reward yourself along the way. Celebrate small milestones—whether it’s completing a week of workouts or lifting a heavier weight—with something that feels meaningful to you. (Pro tip: Avoid food-related rewards that undo your hard work.)

Practical Tip: Treat yourself to new workout gear, a massage, or a fun activity once you hit a fitness milestone. These rewards keep you motivated and make the journey enjoyable.

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It’s normal to feel some muscle soreness when you’re starting out, but sharp pain or excessive fatigue is a sign you may be overdoing it. Pay attention to how your body feels and adjust your routine accordingly. Remember: consistency is more important than intensity—pace yourself for long-term success.

Your body needs proper fuel to perform well, recover efficiently, and stay consistent. Drink plenty of water, eat balanced meals with protein, carbs, and healthy fats, and consider incorporating supplements that support your journey.

Practical Tip: Add Revíve by THREE™ to your routine to support post-workout recovery and promote overall vitality. Its unique blend of ingredients helps your body handle the physical demands of exercise while keeping you energized.

Working out with a friend is a great way to stay motivated, hold yourself accountable, and make exercise more fun. If you don’t have a workout buddy, consider joining a group fitness class or an online community to connect with like-minded people.

Practical Tip: Challenge your buddy to try a new workout each week. The variety will keep things exciting and help you both stay on track.

Getting back into fitness doesn’t have to be complicated. With a little planning, a commitment to consistency, and the right tools to support your body, you’ll be well on your way to crushing your fitness goals in 2025.

And remember, recovery is just as important as the workout itself. Whether you’re hitting the weights, running the trails, or trying yoga for the first time, Revíve by THREE™ can help support your body’s natural recovery process and keep you feeling great every step of the way.

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