The Best Workout to Get You Back in the Gym

Feeling stuck in a rut? You’ll never regret investing in your health. Get motivated with this comprehensive guide to the best workout for regaining your gym morale.

Quick facts: Best Workout For Getting Back To The Gym

  • ✅ People who work out with a partner experience a 22% higher adherence rate than those who work out alone – American Council on Exercise
  • ✅ High-intensity interval training (HIIT) can burn up to 15 calories per minute – Harvard Health Publishing
  • ✅ Working out in the morning can help you stick to an exercise routine and have more energy throughout the day – American Council on Exercise
  • ✅ Strength training reduces the risk of type 2 diabetes by up to 34% – Harvard Health Publishing
  • ✅ Bodyweight exercises can be just as effective as traditional strength training – American Council on Exercise

Warm Up

Warming up properly before any workout is essential in order to get the most out of your session. Warm ups should generally involve activities that target the main muscle groups you will be working on during your workout, as well as some light cardio. This prepares your body for the more intense exercise ahead, reducing the chance of injury.

Now let’s look at a few warm up exercises that can help you get back into the gym:

Dynamic stretching

Dynamic stretching is a form of stretching commonly used to warm up for physical activity. This type of stretching involves moving parts of your body in specific ways and motions, such as arm circles, leg swings, and torso twists.

Unlike static stretching (which consists of holding stretches for an extended period), dynamic stretches are an active form of mobility training that prepare your body for physical activity by improving range of motion and activating muscle groups. Dynamic stretching is especially beneficial before any type of strength training or aerobic exercise. It not only helps you warm up, but also increases blood flow to your muscles, providing them with the necessary oxygen and nutrients they need to work efficiently during your workout.

Additionally, dynamic stretching has been linked to better coordination and improved balance during physical activities.

Foam rolling

Foam rolling is a great way to get back into the gym or kickstart your fitness routine. It is a type of self-myofascial release (SMR) that helps to improve mobility and reduce muscle soreness. Foam rolling helps to increase blood flow to the muscles, break up soft tissue adhesions, and decrease tension in tight muscles. It can also help with postural imbalances and joint pain by releasing tension in the surrounding muscles.

Foam rolling helps with tissue mobility due to its ability to increase nerve sensitivity. This results in a greater range of motion and improved performance. Foam rolling also has psychological benefits as it can help people become more aware of their bodies, resulting in improved posture and body awareness. Lastly, foam rolling is also known to reduce soreness after high-intensity workouts as it improves circulation and decreases inflammation.

Resistance Training

Resistance training is an excellent way to build muscle, strength, and stamina while getting back into the gym after a long break. It is a versatile form of exercise that can be used to target different areas of the body, and involves working against an external weight such as a barbell, weight plates, or dumbbells.

Let’s explore why resistance training is one of the best workouts for getting back into the gym:


Squats are a compound, full-body exercise that works multiple muscles groups simultaneously. Squats are one of the best exercises for increased strength and improved balance and coordination. This exercise is incredibly beneficial for challenging your lower body, increasing your muscle size and strength, promoting fat loss, and improving overall fitness.

When performing squats, it’s important to ensure you perform them correctly. To begin the movement, keep your feet shoulder width apart and lower down in a controlled manner until your thighs become parallel to the floor. Once you reach this point, push through the heels to return up to the starting position whilst keeping the chest up and back straight throughout the movement.

Incorporating squats into a resistance training routine is essential for reaching fitness goals as they effectively target major muscle groups such as glutes, quads, hamstrings and calves – all at once.


Lunges are a type of resistance training that is commonly used for strength building, as well as for improving balance, agility, and stability. Lunges can be done with bodyweight or using additional weight in the form of dumbbells or kettlebells.

They involve taking large steps forward with one foot while keeping the other foot stationary and then bending the front knee to lower yourself down. As you push back up, you use your leg muscles to lift you back up into starting position. This works both the glutes and quadriceps as well as other muscles in your legs and core. Lunges help to promote proper posture and hip mobility as well, making them a great addition to any exercise routine.


The Deadlift is an exercise that is designed to build strength and power in the lower body, as well as recruiting most of the major muscle groups throughout the body, including your glutes, hamstrings, core stabilizers and back muscles. It’s a fantastic compound movement for anyone looking to get back in the gym.

Deadlifts can be performed with a barbell, dumbbells, or kettlebells. Depending on your individual goals and abilities, you can increase or decrease resistance by adjusting the weight being lifted. Additionally, there are numerous variations of deadlifts that you can use to target different muscle groups and improve your overall strength levels:

  • Romanian deadlift (RDL) focuses on your hamstrings.
  • Sumo-style deadlifts often help target your quads more specifically.

By targeting different muscles with different variations of this exercise you can build up both strength and power in all areas of your lower body while preventing overuse injuries caused by repetitive movements.


Push-ups are a great all-around bodyweight exercise for building strength and conditioning the upper body. Push-ups are highly effective for developing the muscles of the chest, shoulders, triceps, and core. They can be done with minimal equipment and space, making them a convenient form of resistance training. When done with proper technique, push-ups can help increase one’s strength, mobility, flexibility and cardiovascular endurance while also improving posture and stability.

Push-ups can be modified to work different muscle groups or make them easier or more difficult depending on one’s fitness level. Doing variations such as incline push-ups or plyometric push-ups will further challenge these muscles in ways that will help improve power and explosiveness.


Pull-ups are one of the best exercises that you can do for building upper body strength and stability. They target muscles in the arms, chest, back, shoulders, and core—all of which can help improve posture, balance and coordination.

A pull-up is a weight training exercise in which a person hangs from an elevated bar and then pulls themselves up until their chin is level with the bar. Pull-ups offer numerous benefits to your strength training program:

  • They increase muscular endurance by forcing your body to work harder than most other exercises.
  • The increased tension on your muscles increases hormonal releases that help improve muscle size and definition.
  • They help strengthen your grip so you can lift heavier weights and perform more reps with stability.
  • Pull-ups require minimal equipment and they can be done almost anywhere as long as you have an elevated bar or set of rings available.


Cardio is a great way to get back into the gym and start working towards your fitness goals. Cardio can help you improve your overall level of fitness, burn fat, and improve your cardiovascular endurance so that you can tackle more intense workouts.

Let’s explore the different types of cardio workouts available and how they can help your workout routine:

High-intensity interval training

High-intensity interval training (HIIT) is a type of workout where you alternate between short bursts of high-intensity exercise and longer periods of rest. It can help you burn more calories in a shorter amount of time than traditional steady-state cardio because it encourages your body to use oxygen more efficiently, allowing for higher calorie burn even after you’re done working out. Studies have found that HIIT can be up to four times more effective than traditional cardio, meaning fewer hours in the gym and faster results.

When designing an effective HIIT routine, it’s important to focus on exercises that challenge both your muscles and your lungs like running, jumping rope, burpees and mountain climbers. When done correctly, HIIT workouts can also improve your metabolism, making it easier for you to lose weight and build muscle faster.

Steady-state cardio

Steady-state cardio is one of the most popular types of aerobic (or “cardio”) exercise. This type of workout involves keeping your heart rate at a consistent level for an extended period of time, usually 20 to 60 minutes. During steady-state cardio, people typically walk or jog at a comfortable pace in order to maintain this heart rate and produce the desired results.

This type of workout is good for general fitness and improving aerobic capacity, but it won’t necessarily make you faster or stronger. The key is to find a pace that challenges you without completely exhausting you so that you can keep going for an extended period of time and reap the full benefits.


Core exercises are an important part of any fitness routine, as they help strengthen and stabilize your trunk, which sets you up for success in other exercises. When getting back into the gym, core exercises can help you build back up your strength and stability while minimizing the risk of injury.

Let’s take a look at some of the best core exercises to get you back in the gym:


Planks are an effective bodyweight exercise that strengthens your core and overall stability. Planks involve holding your body in a straight line while sustaining tension in your abdomen and glutes. To perform a plank, begin by lying flat on the ground, with your face down, palms against the floor. Then, push yourself up onto your forearms and toes, making sure to keep your back straight. Hold this position for as long as you can without allowing your back to arch or dip. The amount of time you can hold the plank is typically indicative of how strong and developed your core is.

Planking helps strengthen not only the front abdominal muscles but also the muscles throughout the entire torso- including those along the spine that help form good posture. In addition to building core strength, planks also improve:

  • Balance.
  • Flexibility – both essential for any kind of physical activity.


Sit-ups are a classic core exercise that effectively strengthens the entire abdominal muscle group, from your hip flexors to your lower abs. Sit-ups involve lying on your back and lifting your chest and lower abdominals up towards the ceiling. You can hold each sit-up for a few seconds at the top, or slowly lift and lower for each rep for added intensity. Sit-ups are done with or without weights in hand, depending on fitness level, adding to their versatility.

Beginner variations of this exercise include using an ab roller or doing them with your knees bent and feet on the floor. For an advanced version of sit-ups, add a medicine ball twist to challenge your obliques by twisting at the top of each rep.

Russian twists

Russian twists are an effective core exercise that work your entire abdominal and oblique muscles, giving you a tighter midsection. To perform the Russian twist, start by sitting on the floor with your legs bent in front of you and your feet flat on the ground. Lean back slightly, lift your feet off the ground, and raise your knees to about hip-height. Keep your back straight and hold a weight in both hands above your chest.

Without bouncing or jerking, slowly twist from side to side, using only your core muscles to move the weight as far as you can while still keeping it close to your chest. Perform 15-20 repetitions on each side for optimal results. Russian twists are an effective way to strengthen and tone all areas of the midsection simultaneously.

Cool Down

Cool down exercises are an important part of any workout, as they help your body to slow down and recover from the hard work you’ve just done. This can include stretching, foam rolling and light cardio. Cool-down exercises can also help to improve your range of motion and reduce the risk of injury.

Let’s take a look at some of the most effective cool down exercises to help you get back into the gym:

Static stretching

Static stretching is a type of stretching that involves the lengthening of a muscle to its farthest point and then holding the position for a period of time. It can be used as part of cool down exercises after vigorous exercise, or even as an independent workout for increased flexibility.

When performing static stretches, it is important to move slow and hold each stretch for at least 30 seconds. Deep breathing will also help relax your muscles during the stretch, so don’t forget to focus on your breath while stretching!

Static stretching can help improve body alignment, posture, range of motion, and reduce soreness and tension in the muscles. Additionally, static stretches are easy to do anywhere without any additional equipment.

Foam rolling

Foam rolling is one of the best ways to cool down after an intense workout. Foam rollers are cylindrical-shaped pieces of foam that provide targeted pressure and massage to your muscles to improve flexibility and reduce soreness. When you use it, you should target the large muscle groups in your body with a slow, steady rolling motion over each muscle group for 30-60 seconds.

Foam rolling can also be beneficial before a workout as it increases blood flow and stimulates nerve endings to prepare your muscles for exercise. Additionally, it can help alleviate injury if you experience any strains during a workout. By using a foam roller on strained areas prior to working out, you can increase circulation in the area and decrease tension that may be present from prior workouts.

FAQs about: Best Workout For Getting Back To The Gym

Q1: What is the best workout for getting back to the gym?

A1: Depending on fitness level and goals, the best workout for getting back to the gym could include a combination of strength training and cardio. Strength training will help to build muscle and increase overall strength while cardio will help to improve cardiovascular health and burn calories.

Q2: How often should I work out?

A2: To get the best results, it is recommended to workout 3-4 times per week. This will allow for adequate rest and recovery time between workouts.

Q3: How long should my workout be?

A3: The length of your workout will depend on your individual goals. Generally, a workout should last between 30 minutes to an hour.

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