Taking a break from fitness is sometimes unavoidable. Whether it’s due to illness, injury, or life events, setbacks happen. But the good news is, getting back on track is possible—and easier than you might think. Here’s some motivational advice to help you return to your fitness journey with confidence.

1. Accept Where You Are

It’s normal to feel frustrated about losing progress, but the first step in bouncing back is accepting your current starting point. Recognise that your body may feel different, and that’s okay. Approach your comeback with patience and a positive mindset. Remember, fitness is a journey, and breaks are part of it. It’s the positive trajectory over a lifetime that we really care about.

2. Set Realistic, Short-Term Goals

After a break, start with small, achievable goals. Instead of aiming for your previous performance level, focus on short-term goals that help rebuild consistency. Whether it’s completing three workouts a week or improving your daily step count, small victories will keep you motivated and prevent burnout.

3. Ease Back In

Jumping straight into intense workouts can lead to injury or more setbacks. Gradually ease back in with lower weights, shorter sessions, or lower-intensity workouts. Give your body time to adapt and regain strength without putting undue stress on it. If done correctly you should see weekly improvements back toward you previous level.

4. Focus on Consistency, Not Perfection

The key to getting back on track is consistency, not perfection. Some workouts may feel harder, and that’s okay. Focus on showing up, building momentum, and celebrating your commitment rather than obsessing over perfect performance.

5. Practice Self-Compassion

Be kind to yourself! It’s easy to get discouraged after a break, but self-criticism won’t help. Recognise that everyone faces setbacks and that it’s part of the journey. Treat yourself with the same encouragement you would give a friend returning to fitness.

6. Reflect on Your “Why”

Revisit the reasons why you started your fitness journey. Whether it’s improving your health, gaining confidence, or feeling stronger, reminding yourself of your “why” can reignite your motivation and help you stay focused.

7. Seek Support and Accountability

Returning to fitness after a break is easier with support. Whether it’s a friend, a coach, or a supportive community, having people to encourage and keep you accountable can make all the difference. At Riverside, our community is here to help you bounce back, stay motivated, and reach your goals.

Conclusion

Setbacks are just temporary detours, not the end of your journey. By accepting where you are, setting realistic goals, and focusing on consistency, you can overcome any setback and continue making progress. Remember, every step counts, and getting back on track is a victory in itself.

Need more help getting back to fitness?

Book your free intro here.