How to Start Working Out Again When You Haven't Exercised in a While

There's something about opening a new calendar that makes us want to feel our best. So this January, POPSUGAR is giving you everything you need to hit the reset button on your feel-good habits. Our challenge to you: do one *tiny new thing* each day for 24 days this month. You'll be amazed at the big difference small changes can make. To find more articles about resetting your wellness routine, click here.

As a trainer and 500hr E-RYT (experienced registered yoga teacher), I'm often asked by clients, loved ones, and social media followers how to start working out again after a long break, or how to start exercising in general if they've never been into fitness at all.

The first tip I give anyone who asks these questions is to give themselves grace; life is hectic for all of us regardless of the time of year, especially when you're managing a career, loved ones, and your health. When getting back into working out you have to be mindful that your strength, stamina, and endurance might not be where they were when you last hit the gym. When starting to exercise again you need to ease back into a workout regimen. Regardless of your fitness level hiring a personal trainer, finding a digital program to follow, or subscribing to a fitness app can all be great tools to help reignite your fitness journey safely and productively.

If you start exercising again with the mindset you're going to pick up where you left off, not only are you setting yourself up for failure, but you're also potentially setting yourself up for injuries as well. Remember fitness is about creating the healthiest body you can achieve and maintain; your primary goal should be to achieve a body you feel comfortable in that is functioning at its best ability. Though there is always room to build more strength, agility, and endurance you want to ensure your main focus is on creating an exercise regimen that fits into your holistic healthy lifestyle long-term.

There are a variety of ways you can choose from to jump back into working out, but here are the top five Ashley Joi, certified personal trainer, and I, Christa Janine, think will benefit you the most.

"Walking is a great way to start working out again," says Joi. Whether it's incline walking on the treadmill at the gym (like the 12-3-30 method), going for group walks with a friend, or finding fun trails that are kid- and dog-friendly, this is a great way to get back into finding intentional movement that is low-impact and accessible to most people regardless of their fitness level.

There are a few reasons I suggest people hire a personal trainer, the first being you're more likely to commit to something you're paying for especially when you know there's someone there to keep you accountable. Unlike just having a gym membership, personal trainers are usually more expensive, and most people don't want to waste that type of money. Second, with a trainer, you have to face someone else as you move through your fitness journey. If you say you're going to show up there's going to be someone there waiting for you to make sure you not only show up but you actually workout in a safe and useful manner. Third, you're not in it alone you're setting goals out loud, and you have a "coach" there with you to help keep you accountable so you can achieve them.

"Grabbing an accountability buddy and going to classes or group training sessions is a fun way to get back into working out," Joi says. Taking friends and family members with you to group fitness classes when you first begin working out again gives you the safety and security you need when entering unknown spaces. Likewise, as you begin to build community in these group spaces it will give you more incentive to keep going because you look forward to the people and the workout. The camaraderie you build in fitness spaces is one of the most amazing aspects of the process outside of building a healthy lifestyle.

Schedule your workouts like you schedule meetings with your boss, doctor, or your child's teacher. Make yourself and your fitness goals a priority the same way you make all the other important things in your life. This one is the most difficult for many because it's easier for us to "selflessly" show up for others, but when we need to do the same for ourselves, we can sometimes feel selfish. However, remember this you are just as important as everyone else you show up and make time for in your life. Schedule your exercise time and make it a non-negotiable in your weekly routine.

So often when people begin working out again, they want to start off working out 5 days a week for an hour each day. Though I love this ambition, it's not often sustainable when you haven't been working out regularly. I suggest starting with 30 minutes 3 days a week. Not only is this feasible, but once you successfully do it for 4 to 6 weeks it's going to give you the confidence to slowly add another workout day to your week or even another 15 minutes to the workouts you're already doing. Remember fitness is a lifelong journey and because of this, you must look at it as a marathon and not a sprint. If you stay consistent you will reach your goals.

The best workouts when restarting a fitness journey are anything low impact (i.e. walking, swimming, Pilates, yoga, etc.). Low-impact workouts are easier on the joints while still elevating the heart rate. They allow you to build strength and endurance while creating a safe space that reduces the chance of injury, and lastly, you can always build upon the exercises as you improve your technique. You can also start weight training as well upon re-entry into a workout regimen, but I would only suggest doing so if you have a personal trainer or fitness instructor there to help guide you, so you don't hurt yourself due to poor form or over-lifting.

If you haven't worked out in a while, it's understandable to be a little rusty on your form and best practices — but that can also lead to injury. In order to avoid this, a few reminders from the pros:

Always remember working out should be fun, not a punishment for something you ate or pain you're inflicting on yourself so you can "be better." You are already enough just as you are, and working out is just one way you can enhance your lived experience and do more in this world. Remember: "Your starting point can be whatever you're capable of, avoid comparing yourself to others, and focus on your own health and life. Do it for yourself, not other people," Joi says.