Getting Back Into A Fitness Routine After Summer
How to rebuild your training routine without trying to do everything at once
September often feels like a fresh start.
The holidays are over, children are back at school, work routines begin to settle down and many of us start thinking about getting back into a more structured routine.
For some people, that means returning to the gym after several weeks away. For others, it might simply mean finding time for regular exercise again.
Either way, my advice is the same: don’t try to make up for lost time.
One of the biggest mistakes I see when people return to training is trying to jump straight back into the routine they had before summer.
Five sessions a week. Longer workouts. Heavy weights. Strict nutrition.
It can feel motivating for the first week, but it’s often difficult to sustain.
A better approach is to rebuild gradually.
Start with what you can realistically maintain
If you trained three times a week before summer, you don’t necessarily need to return to three sessions immediately.
Start with two if that’s what fits your schedule. Once that becomes consistent, you can increase it.
The objective isn’t to prove how motivated you are.
It’s to establish a routine that you can maintain.
Don’t underestimate daily movement
Getting back into training doesn’t have to mean spending hours in the gym.
Walking, taking the stairs, cycling, swimming or simply being more active during the day all contribute to your overall fitness.
These small habits become particularly important when we’re trying to rebuild momentum.
Give your body time to readjust
If you’ve had several weeks away from structured training, your body may need time to adapt again.
You might feel slightly weaker or less mobile than before the summer. That’s normal.
Don’t try to compensate by lifting too much too soon.
Focus on technique, controlled movement and gradually increasing the workload.
Get your routine working for your life
The best training programme is one that fits your life.
Look at your diary and decide when you can realistically train. Perhaps mornings work better. Perhaps lunchtime is easier. Maybe two gym sessions combined with regular walking is the right approach.
There isn’t one perfect routine.
There is only the routine that you can consistently follow.
Think beyond September
The aim isn’t to have a perfect September.
It’s to use September to establish habits that carry you through October, November and beyond.
Fitness is a long-term process.
You don’t need to start again every time your routine changes.
You simply need to find your rhythm again.
Julien
Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.
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