How to Get Back Into Exercise After a Long Break

EJ The Trainer
Jun 24
3 min read

Welcome From EJ The Trainer!

Hi, I’m EJ—the trainer and owner behind this blog! After years of helping people restart their fitness journeys, I know exactly how overwhelming and uncomfortable it can feel when you decide to exercise again after a long break. But trust me: you’re not alone, and with the right approach, you can overcome the initial aches and find lasting motivation.

A Real Comeback Story: Amanda’s Journey

After her first child, Amanda spent almost a year without regular exercise. She felt tired, overwhelmed by aches, and discouraged after her first work-out attempts. “The pain was real…I almost quit,” says Amanda. But with my step-by-step support and encouragement, Amanda built consistency, started feeling stronger, and—most importantly—began enjoying being active again.

If Amanda can do it, anyone can—including you!

The Challenge: From Sedentary Life to Movement

When you haven’t exercised in a while, your muscles, joints, and mind all need to re-adapt. The soreness after your first session can be fierce, sometimes making you question whether it’s even worth it.

Common struggles I see every day include:

Muscle soreness
Joint discomfort
Mental fatigue and lack of motivation
Feelings of discouragement or wanting to quit

But as I always tell my clients: “Pain is temporary—progress is permanent. Every sore muscle is a sign you’re growing stronger.”

Why You Shouldn’t Quit Now

These first stages are challenging, but progress happens when you push through! Stopping at the first sign of discomfort only keeps you stuck. Here’s what you gain by sticking with it:

Improved cardiovascular health
Enhanced mood and reduced stress
Weight management
Long-term prevention of chronic disease

Common Fitness Myths—Busted!

“No pain, no gain.”Mild discomfort is normal when you start—but you should never push into sharp pain.
“I need a gym or expensive equipment.”Nope! Walking, bodyweight moves, and stretching at home are perfect ways to start.
“I’m too old/busy/out of shape.”You’re never too late or too out of shape to benefit from exercise.

Your “First-Week” Beginner Workout Plan

Here's a gentle starter plan I give my clients who are just coming back to fitness:

Focus on moving every day, not on perfection!

EJ’s Tips for Getting Back Into Exercise

Start Slow and Simple: Begin with walks, stretching, or light strength movements.
Consistency Beats Intensity: Small, steady steps each day add up to big results.
Listen to Your Body: Soreness is okay. Sharp pain is not. Respect what your body tells you.
Celebrate Every Win: Every session is progress. Write it down or share it with a friend!
Eat for Recovery: Balanced meals with protein, healthy fats, and smart carbs make a huge difference.

FAQ: Returning to Exercise

How long will I feel sore? Usually 1–3 days; with time and consistency, this will improve!

What if I have a medical condition? Always consult your doctor first. I can help you adjust exercises to suit your needs.

Do I need special equipment? Know—your body is enough to start!

Practical Steps to Get Moving Again

Set Realistic Goals: Write them out—I recommend starting with three small, clear goals.
Block Time in Your Calendar: Treat workouts as important appointments.
Find Activities You Enjoy: If you hate running, don’t run—try dancing, brisk walks, or yoga.
Stay Accountable: Join a class, get a workout buddy, or check in with me for guidance.
Practice Self-Compassion: Progress takes time. Don’t beat yourself up. You showed up!

Success Stories

"After following EJ’s advice, I felt better in two weeks and could play with my kids again!" — Amanda R.

"I realized I didn’t need to be perfect, just consistent. Thanks, EJ!" — Mike L.

Free Download: “Back to Fitness” Checklist

Download your FREE printable checklist here!

Ready to Begin Your Comeback?

Remember, the pain you feel now is a part of the process—not a reason to quit, but a sign that change is happening. With patience, encouragement, and my expert advice, you’ll soon find that your body becomes stronger and each step gets easier.

Don’t let temporary discomfort stop you from reaching your goals. You are stronger than you think!

Need More Guidance?

If you need help designing a workout plan or nutrition strategy, get in touch! As a certified fitness trainer and nutritionist, my mission is to help you find not just fitness—but confidence and joy.