8 Tips to Get Back on Track

Sometimes life happens and we can get a bit off track. Family commitments happen, sickness strikes, or you might get stuck with extra hours of work, and without notice, you found your regular exercise routines have already gone south.

The main thing you should remember is that it happens to all of us. It does not matter how awful it may feel to get back into the swing of things, it is achievable to kick start your exercise routine. To actually achieve this, all you need is a little bit of support and a few small steps.

1. Understand What Made You Stop Exercising

Were you too caught up? Bore out by your exercise routine or you were recovering from an injury or sickness?

Understanding the reason you got off track is important to establish yourself to not fall into the same pit. If you want to keep your fitness going forward, you need to fathom what exactly went wrong the last time.

Perhaps you need to find a workout partner to keep you motivated, even if it’s in the form of a virtual workout group, or you may need to change your way of thinking and find the right kind of exercise that you really enjoy.

Once you truly understand the challenges you have faced before, you are able to make alterations to set yourself up for success with new strategies.

2. Start Moderately

So you decided and are ready to get back on track, you cannot just pick up where you left off. You need to rebuild your strength and stamina again. The best way to start is by starting small and moderately.

For instance, if you could run 35 to 40 kilometers a week when you were at your highest point of fitness, try running 15 kilometers a week to kick start yourself. If you used to lift weights every Monday to Friday, get back into it by reclining just two to three days a week at your local gym.

As they say, something is better than nothing, and starting moderately will definitely help you get back on track safely and keep you away from ouch town.

Did you know?

Moving around regularly goes a long way, too.

To re-initiate yourself back into your workout routine, try exchanging your daily Netflix session with a 30-minute walk, or take the stairs instead of the elevator.

3. Set Simple, Realistic Goals

When you are starting working out again, set yourself realistic, short-term goals are important. Instead of signing yourself up for a running marathon or avow yourself to hit the gym six days a week, go on with something simple.

In this way, you are able to see fitness as a part of your lifestyle instead of just a jury-rigged expedient for you to help you look better before vacation by the beach.

4. Focus on Consistency

When you are re-building your workout routine again, you need to come up with a system that makes it impossible to go wrong. That means you may need to sign yourself up for a weekly group workout class, pre-paying private sessions with a trainer for a month, or having a training plan for you to follow.

It is recommended for you to schedule your workouts each week and give them a spot on your calendar. If you have to alter your schedule for any reason, then you already have a blockage of time for yourself.

If you cannot make time for your usual morning workout routine, then move forward your session to the evening instead of letting yourself skip it altogether. It does not matter what you are trying to achieve, working yourself towards it on a consistent with no-excuses schedule, is the only way to actually gets you there.

5. Never Compare Your Current Self to Your Fittest Self

You have to resist the urge to dwell on how fit you were back then. Comparing yourself to a former version of your fittest self, other people, or people’s version of social media are never helpful as motivators for the long run towards the real deal.

It may be tempting to evaluate your previous workout sheets to see how quick you ran or how heavy you were able to lift when you were at your peak, but this practice can affect your self-esteem and set back your progress.

The only numbers that matter are your current ones. Track your workouts from where you just started and see how much you are able to improve from that point.

6. Create an Accountability System

One of the keys to following through with your workout routines is not just about how disciplined you can be, how motivated you are, or how strong your willpower is. Accountability plays a big role in getting yourself on track.

When you are just starting to re-establish your fitness, the major factor in achieving it is whether or not you show up. To keep yourself on track, try signing up for a local fitness group, making plans with your friends, or getting yourself a personal trainer.

Finding a community that will hold you accountable for your achievement is huge as they can be a motivation on those days when you burnt the candles on both ends.

7. Celebrate Your Progress

Recognizing your progress is a great way to stay motivated and stay on track with your objectives. Take some time every week to reflect on your workouts and celebrate those small victories, like being able to lift heavier weights, run longer or faster, or show up to all fitness classes you have signed up for.

It is suggested for you to come up with some kind of reward system for achieving your goals. For example, book yourself a massage when you completed all runs in a week, or treat yourself to a weekend away if you have successfully done 20 workouts in a month.

8. Evaluate Your Workout Routine and Alter as Needed

Getting yourself back on track can take reasonable time, so it is always a good idea to check yourself up regularly to see if your routine is putting an effect on you or not. It is advisable for you to track your workouts and evaluate them every three to four weeks.

If you notice a plateau (a state of little or no change following a period of activity or progress), you may need to readjust your workout routine.

Before you make any changes to your workouts, make sure to look out for your daily needs first such as your diet, sleep, recovery time, and your stress level as it all can affect your progress. Make sure you keep yourself hydrated, consume nutritious foods, and get a sufficient amount of sleep.


It is always achievable to regain your fitness and get back on track, no matter how long it has been since you stopped working out. You just got to have the will to start.

Once you are back on your path again, focus on setting up obtainable goals, go easy on getting back on your routine, practicing consistency, and enjoying the process.

Author : 

Picture of Alief Zolkopli

Alief Zolkopli

Marketing Manager, Teman Malaysia

Leave a Reply

Your email address will not be published. Required fields are marked *