5 Tips for Rediscovering the Joy of Fitness!
If you’re anything like me, getting back in the gym has been a challenge you’ve had to overcome on more than one occasion over the years. I absolutely love seeing the changes in my body over time. The sense of accomplishment and the endorphin high I get once I’ve completed my workouts is always worth it. Also, I thoroughly enjoy being able to sleep like a rock at night. Working out makes me feel strong mentally and physically, like I can take on anything or anyone that comes my way.
On the flip side, I utterly dread the actual process of going to the gym. Getting ready is a chore. I always underestimate how long it takes me to get ready, and then I’m “late” to the gym. Late, because I’ve planned the time I will spend there and how long it will take me to get back. And shower. And change. And so now I’m already late for all the nonsense I planned to do after the gym—before I’ve even started. Ugh!!
“Enthusiasm is common, Endurance is rare.”
–Angela Duckworth, psychologist, author, and academic
Getting Back in the Gym
So what’s a human to do?
Fix your brain
This is the hardest part. You have to mentally prepare and commit to the process. Cultivating a positive mindset is crucial; challenges are opportunities for growth rather than obstacles to be overcome. This study found that in some cases, “mental practices are almost as effective as true physical practice.” So envision yourself using your favorite machines or free weights, and you’re more likely to actually do it.
Schedule your gym time
Like it’s a job interview and you need the cash. If you were going on an interview, you would plan accordingly and do things like figure out your outfit and what time you need to leave to arrive when you are supposed to.
- Set a couple of alarms on your phone. One to get ready, and one that goes off 5 minutes before you should head out.
Make a plan
- Go slow and build over time. The last thing you need to do is jump back in where you left off three months ago and end up in so much pain you can imagine going back. Muscle memory is real, but give yourself a week or two to ease back in. Think: fewer days, less weight, and/or fewer reps—early success will help in reinforcing this new habit.
- How many days per week do you plan to go? Will you start with two days and work up to 4? How will you split up your training? Upper body vs. lower body vs. cardio? Or are you working on specific muscle groups? Ex. Monday: Quads & Calves, Wednesday: Chest & triceps, etc.
- Based on your split, what exercises do you plan to do each day? Proper planning helps accelerate your progress and allows you to spend less time in the gym. Stick with a plan for 4-6 weeks, then change it up to prevent long plateaus.
Use Tech
There are tons of free and paid apps to help you figure out what to do when you get to the gym. Many of the paid apps offer trial periods, so you can decide if it’s worth your money. I have a laundry list of fitness apps I love. Leave a comment if you’d like to know more.
Stick with it
Easier said than done, I know, but real progress and gains take time. Angela Duckworth, psychologist, author, and academic, says, “Enthusiasm is common, endurance is rare.” Sound familiar? There is no quick fix or magic pill, cuz if there was I would have bought it myself!
Gimme a break
When starting back, I try to take it easy and give myself 2 weeks or so to get back into the groove. In my head, I should be exactly where I left off, strength-wise, but that’s not realistic. I’m most successful when I give myself a break and gradually build back any strength I lost.
Test out the weights, see what feels comfortable, and start there. If you’re new to the gym, be sure to ask for assistance or get a trainer to help show you the proper form and how to use the machines. There is nothing more frustrating than getting injured and having to wait until you are healed to start over again. Remember, proper form and technique are fundamental to preventing injuries and maximizing benefits.
Tell me what you think in the comments below. What do you do to get back on track? What are your go-to tips?