The Best Workout for Getting Back Into the Gym

Are you looking for the best workout to help you get back into the gym? You’re not alone! Millions of people are looking for the right routine to get their fitness journey back on track. This article will provide you with the perfect workout to kickstart your progress.

Quick facts: Best Workout For Getting Back Into The Gym

  • ✅ People who are getting back into the gym should start off slow by doing low-intensity exercises like walking, jogging, and cycling (Harvard Health Publishing).
  • ✅ Strength training 2 to 3 times a week is important for building muscle and maintaining a healthy body composition (American Council on Exercise).
  • ✅ Increasing workout intensity over time is more beneficial than starting with intense workouts (American College of Sports Medicine).
  • ✅ Before starting any type of exercise, it is important to do some warm-up exercises to reduce the risk of injury (American College of Sports Medicine).
  • ✅ Interval Training is an effective way to get an intense workout without overworking the body (Mayo Clinic).
  • Warm Up

    Warming up is an essential part of any workout, and especially if you’re getting back into the gym after some time away. It helps to loosen muscles and get the blood flowing, so you can avoid injury and soreness. It’s important to warm up properly and adequately, so let’s look at the best ways to do so:

    Dynamic stretching

    Dynamic stretching is a form of aerobic activity designed to increase flexibility and range-of-motion. This type of stretching helps prepare the body for intense physical activity. It does this by gradually increasing muscle temperature, stimulating the nervous system, and allowing joints to move through their entire range of motion.

    Dynamic stretching can be done with or without equipment such as resistance bands, medicine balls, and foam rollers. Common movements include leg swings, hip circles, arm circles, shoulder rolls, deep squats and reaching jumps.

    Unlike static stretching (which is commonly done after physical activity), dynamic stretching should be done prior to beginning any workout or athletic event as it will help warm up your muscles and prepare them for exertion. Additionally, it can help improve performance and reduce injury risk.

    Foam rolling

    Foam rolling is a great way for anyone returning to the gym to warm up and become more aware of their body. Foam rolling helps reduce soreness, tightness and any other restrictions that may exist in your joints or muscles. By slowly and gently rolling over muscles and soft tissue, you can get increased blood flow, stretching of the muscles and fascia (the connective tissue in our body) and improved range of motion.

    Foam rolling also helps improve performance by reducing tightness in certain areas. During a workout, foam rolling can be used

    • before movements to help activate the specific muscle group being used for the exercise
    • after workouts when tissues are tight or tender from exertion.

    Foam rollers come in all shapes, sizes and densities so it’s important to choose one that fits you best!

    Strength Training

    Strength training is often recommended for those looking to get back into the gym. This type of workout focuses on building and maintaining muscle mass, as well as increasing overall strength and power. Strength training can be done with both free weights and machines, and it can be tailored to each individual’s fitness goals.

    Let’s look at the specific benefits of strength training:

    Compound movements

    Compound movements are exercises that involve multiple joints and muscle groups working together. They include compound lifts such as deadlifts, squats, and bench presses, as well as functional movement patterns like lunges and pull-ups. Compound movements should be the foundation of any strength training program because they emphasize full body functionality and are the most efficient way to build strength.

    Compound exercises are versatile and you can do them with barbells, dumbbells, kettlebells, or bodyweight. They also stimulate multiple muscle groups at once—which both increases intensity and builds strength more quickly than isolation exercises that focus on one muscle group at a time. Finally, compound exercises are proven to help increase sports performance; due to their ability to mimic natural athletic movements more closely.

    Isolation exercises

    Isolation exercises refer to those types of exercises that work just one muscle or muscle group at the same time, thus isolating it from the other muscles. These exercises are usually done after compound exercises have been completed in order to isolate specific muscles for targeted and intense training. Isolation exercises tend to be easier than compound exercises, as they do not require precise coordination and balance or involve complex biomechanical movements.

    Examples include bicep curls, lateral raises, tricep extensions, leg curls and others. They can often be done while sitting down or standing up in a stationary position.

    Isolation exercises can help build strength, improve tone and definition, shape body parts, boost your metabolism and give your workouts more variety—all of which can help you get back into the gym.


    Cardio is one of the best ways to get back into the gym after a layoff or if you are just starting out. It can help you burn calories, build endurance, and boost your overall cardiovascular health. From running to HIIT, there are different kinds of cardio that can help you achieve your goals.

    Let’s take a look at some of the best cardio workouts to get you back into the gym:

    High-intensity interval training (HIIT)

    High-intensity interval training (HIIT) is a form of exercise that combines short bursts of intense physical activity with periods of rest. Unlike steady-state cardio, HIIT exercises typically last only 20–30 minutes and require a high level of commitment and effort.

    HIIT workouts generally consist of repetitive sets of exercises done back-to-back with minimal rest in between each set. The intensity level for each interval is meant to be as high as possible, allowing for maximum fat burning in the shortest amount of time possible.

    HIIT has become an increasingly popular form of exercise for those who want to stay motivated and get the most out of their workout routine. It has been shown to burn more calories than traditional steady-state cardio exercise, boost metabolism, and improve overall aerobic fitness. Additionally, studies have also shown that HIIT can help reduce body fat while preserving muscle mass, making it an ideal choice for those looking to shed excess pounds or tone up their body composition.

    Steady-state cardio

    Steady-state cardio refers to exercise that is sustained at a relatively consistent intensity level over a longer duration. This type of exercise is ideal for those who are new to the gym or exercising, as it is easier to control and manage. It is also a great way to shed excess weight and build endurance.

    Steady-state cardio can include jogging, walking, biking, swimming, rowing or any other form of aerobic activity that you can do continuously for an extended period of time. To benefit from steady-state cardio, try exercising for at least 30 minutes three times per week. Doing so will help you build up your aerobic capacity and reach your goals sooner!

    Cool Down

    Cooling down is an important part of any workout routine. Not only does it help your body cool off and reduce the risk of muscle soreness, but it can also help prevent injury by gradually reducing your heart rate. Cooling down can also improve your flexibility, allowing you to move more freely and get back into the gym faster.

    Let’s take a look at the best cool down exercises for getting back into the gym:

    Static stretching

    Static stretching is a type of workout that involves holding a specific stretch for an extended period of time, usually 10 to 30-seconds or longer. It is a passive form of stretching (compared to active stretching, which involves movement). This type of stretching helps your body become more flexible and can help reduce muscle tension.

    Unlike dynamic stretching, which should be done before a workout, static stretching should be done after exercise when your muscles are already warm and limber. There are many benefits to doing static stretches, including:

    • Relieving tension in the muscles
    • Improving range of motion and circulation around the joints
    • Helping to restore balance in the body after physical activity

    When used correctly and consistently combined with rest periods between workouts, this type of stretching can help you get back into the gym without leaving you injured or sore the next day.

    Foam rolling

    Foam rolling is an effective way to cool down after a workout, as it helps reduce muscle soreness and improve flexibility. It is also known as self-myofascial release, and it involves using your own body weight to roll out tight areas in the body. By rolling out these areas, lactic acid is removed, allowing for better circulation and improved muscle recovery.

    When done effectively, foam rolling can help restore the body’s range of motion and reduce the risk of injury associated with overuse or strain. A foam roller should be used with light pressure on each area to avoid bruising or causing further irritation to the muscles. Foam rollers come in different densities depending on user comfort levels; generally speaking, a denser roller can provide more deep tissue work to increase flexibility.


    Recovery is an essential part of any workout routine, and getting back into the gym after a long break is no exception. A well-crafted recovery plan can help minimize soreness and stiffness, and help you stay motivated and consistent with your exercise routine.

    In this article, we’ll take a look at what recovery looks like and how it can help you get back into the gym.

    Proper nutrition

    Proper nutrition is a critical component to any successful workout routine. When returning to the gym after a hiatus, it’s important to fuel your body with the right foods before and after each session. Eating balanced meals throughout the day, such as proteins and complex carbohydrates, will ensure you have the energy necessary for completing a strenuous fitness regime.

    In conjunction with eating properly, those returning from a break should prioritize proper hydration levels in order to avoid dehydration and potential injuries resulting from overexertion. Start off by drinking water before and during your workouts; for those more intense sessions, refuel mid-activity with an electrolyte-filled drink such as Gatorade or Powerade.

    Furthermore, establish post-workout nutrition habits that work best for you and help minimize soreness in the days following a particularly intense session. Nutrient-rich meals like Greek yogurt smoothies or occasional protein shakes provide quick recovery benefits after exercise, while also helping you stay on track of your healthy eating goals.


    Hydration is essential for recovery and a successful workout. Water helps replace fluids lost during sweat and helps to regulate your body temperature. It’s also important for transporting vital nutrients to your cells and helping you maintain a healthy balance of electrolytes, like sodium and potassium.

    Hydrating before and during your workout helps to reduce fatigue, invigorate performance, enhance muscle strength, and support an overall feeling of well-being while exercising. A good guideline is to stay hydrated throughout the day with at least 2 liters of water or electrolyte beverages (a half-gallon). Consuming additional glasses of water before and after exercise will help replenish any fluids lost in sweat. As always, it is important to listen to your body – if you’re feeling thirsty then that is often a sign that you need more water!

    Adequate sleep

    Getting adequate sleep is essential for a successful recovery plan and to get back into the gym. Poor sleep can impair concentration, motivation, performance, and physical recovery from exercise. Adequate sleep quality and quantity aid in muscle repair and development, enhancing potential for exercise gains post-injury. Sleep deprivation will reduce heart rate variability (HRV) which can indicate a greater risk of injury or illness.

    Those who are recovering from an injury should aim for seven to eight hours of sleep each night in order to maximize the body’s healing process. Additionally, it is important to ensure that the environment is comfortable during sleep: keep your bedroom cool, dark and quiet. Ensure that your mattress is supportive and comfortable while using pillows of appropriate size and firmness. Lastly, avoid using electronic devices prior to going to bed as this mental stimulation can delay your body’s natural wind-down processes.

    FAQs about: Best Workout For Getting Back Into The Gym

    Q: What is the best way to get back into the gym after a long break?

    A: The best way to get back into the gym after a long break is to start slow and gradually increase the intensity of your workouts. It’s important to listen to your body and take breaks as needed. You can also start with lighter weights or bodyweight exercises, and work your way up to heavier weights as your fitness level increases.

    Q: What type of exercises should I focus on when getting back into the gym?

    A: When getting back into the gym, it’s important to focus on exercises that target all the major muscle groups. Strength training exercises such as squats, deadlifts, and lunges are great for building muscle and improving overall strength. Additionally, cardio exercises such as running, biking, and rowing can help you burn calories and get your heart rate up.

    Q: How often should I be working out?

    A: Ideally, you should aim for 3-4 days of exercise per week. You can start with shorter workouts and gradually increase the duration and intensity as your fitness level improves. It’s important to listen to your body and rest when needed.

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