How to Reboot Your Fitness After The Summer

A Simple Plan to Regain Structure and Momentum

For many people, summer is a time of disrupted routines. Holidays, travel, social events and changes in work patterns can all mean fitness habits take a back seat. That’s natural, and it’s not something to feel guilty about. The real challenge comes this month, when you want to re-establish consistency and get your fitness, training and nutrition back on track.

As a personal trainer working in London, I see this pattern every year.

The good news?

With a clear, simple plan, you can quickly regain structure, rebuild momentum, and start feeling stronger, fitter and more energised.

So, here’s how to do it!

1. Start Small and Be Consistent

It’s tempting to jump back in with the intensity you had before summer, but that often leads to fatigue or even injury. Instead, focus on re-establishing regularity. Aim for 2–3 structured training sessions per week. Once that feels routine, build up gradually.

2. Prioritise Strength Training

Strength training should form the foundation of your fitness reset. It builds muscle, supports joint health, boosts metabolism and makes everyday activities easier. Even two sessions a week can deliver results.

3. Add Cardio for Energy and Recovery

Include steady-state cardio, such as cycling, rowing or running, to help recondition your cardiovascular system and support recovery between strength sessions. Think of this as balancing your training, not punishing yourself.

4. Reset Your Nutrition

Summer often means more restaurant meals, barbecues or drinks in the sun.

September is a great time to return to a balanced approach:

• Focus on whole foods: lean proteins, vegetables, fruit and whole grains.

• Keep hydration high.

• Plan simple, sustainable meals rather than overcomplicating things.

  
  

5. Set One Clear Goal

A single, realistic goal, such as “train three times per week until October”, is more powerful than vague intentions. It gives you focus and a sense of achievement when you hit it.

Getting back into your routine doesn’t have to feel overwhelming. Think small steps, consistent effort and steady progress. Do so, and by the time autumn is in full swing, you’ll feel back on track and ready to push towards bigger goals.

Want to find out more about how to get the best out of post-summer training? Get in touch!

Julien

Julien Bertherat is a London-based personal trainer working with private clients of all ages and fitness levels.