The Best Workouts for Getting Back Into Shape

Whether you’ve been away from the gym for a while or have never worked out regularly before, we’ve put together a simple-to-follow workout for anyone looking to get back into shape!

Keep in mind, that your level of progression will be largely based on your total time off, the reason for taking a break, and your level of fitness prior to taking a break. For this reason, we advise you to return to your workout program in a progressive manner so you don’t overexert yourself and potentially cause an injury and subsequent setback. 

How Do I Get Back In Shape?

If you have worked out in the past but had to take a break due to an injury, surgery, giving birth, or any of the reason. The good news is muscle memory is going to help you get back into shape! If you’ve never worked out before, don’t worry, your body will still learn and adapt to your new workout quicker than you think! 

What is Muscle Memory?

Muscle memory is your body’s ability to activate muscle fibers quickly and efficiently simply because you have done it before. While it may take a few gym sessions to feel like it did in the past, you have an advantage over those starting from scratch. Another benefit to muscle memory is that since you once had a significant amount of muscle mass, your muscles will actually hold onto the extra fibers, even when you get out of shape making it easier to add muscle weight back on. 

What is the Best Comeback Routine?

The best comeback routine begins with flexibility workouts this is your first progressive step for the first couple days you begin working out. The reason for this is to increase blood flow and circulation while increasing your range of motion and joint mobility. Many people overlook flexibility but it’s important you incorporate them when re-establishing your workout routine or beginning a new one. This will allow your body to properly readjust to the demands you will be placing on it. Workouts like yoga or pilates or using resistance bands for stretching are a great place to start. 

Next, Add Some Cardio

After you’ve done a few days of flexibility workouts it’s time to add in some light cardio workouts. Try a low-impact HIIT workout, or jog on the treadmill for 20 minutes. Other great machines to use for adding in some cardio include rowing machines, arc trainers and exercise bikes. If you prefer to workout outdoors (weather permitting) jogging, biking or even a brisk walk are great options. 

Begin Strength Training

After you’ve had at least a week of flexibility and cardio workouts it’s time to begin to add in some strength workouts. Depending on how long it’s been since you last worked out go easy at first so you don’t injure yourself. 

Exercises like squats, lunges, bridges, hamstring curls, and core workouts will help to activate key muscle groups in your body, especially if you want to incorporate weightlifting into your routine. 

Here are two simple strength training workouts you can do with just some free weights:

Workout 1

• Three sets of biceps curls: 12-rep each
• Plank: 15 seconds
• Bent-over row: three sets of 12 reps
• Plank: 15 seconds
• Dumbbell bench press: three sets of 10 reps, each arm
• Plank: 15 seconds
• Reverse fly: three sets of 12 reps

Workout 2

• Glute bridges: two sets of 10
• Reverse lunges: three sets of 10 reps, each leg
• Dumbbell squats: three sets of 12 reps
• Step-ups: three sets of 10 reps, each leg

Some additional great workouts we’ve put together for you to follow are:

• Sissy Squats workout
• 10-minute resistance band workout
• Plyo Box workout
• Total Body workout
• Body-Solid Leverage Gym Workout
• Indoor Cycling
• 30 Minute At-Home Workout
• Rowing Machine Workout
• Barbell Back Squat Workout