“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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How To Get Back Into Working Out: 10 Top Tips

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

how to get back into working out

Looking to restart your fitness plan? Getting back into the gym? Get motivated with these top tips on how to get back into working out!

If you're anything like me, there are usually hundreds of other things that need to be completed before you can commit to working out.

Of course, you feel great after a workout, but between children and work, there is very little time left.

The good news is that you can discover how to get back into working out.

It's important to remember that you're not alone. Thousands of men are struggling to know how to get back into working out.

That's why you need to take simple steps and ease yourself back into a workout plan or fitness routine.

Keep reading for our top 10 tips on how to get back into working out!

Want more tips on getting back into a workout routine after a fitness break? Check out this 8 step plan from EōS Fitness!

See the program 38,000 guys over 40 are using to get results like these

How To Get Back Into Working Out: 10 Top Tips

Are you ready to get started?

Work your way through these tips, and you'll be back in the habit in no time.

You're guaranteed to be glad you did!

Find Your Motivation

If you really want to know how to get back into working out, you need to consider your motivation.

Perhaps your children have commented that you can't keep up with them anymore, or maybe your wife has suggested you could drop a few pounds.

These may be accurate comments. But if you start working out based on these, you'll be doing it for them and not for yourself.

That's the secret! Your motivation to be slimmer, stronger, and healthier needs to come from you.

In general, people are motivated to become a better version of themselves after a personal, health scare, or a close relative/friend having issues.

But, there are many other reasons, such as being able to compete in the dad's race, or even simply being comfortable out in public.

Discovering your personal motivation makes you want to improve your health, and you know working out is going to be part of it.

Acknowledging this puts you halfway towards your goal. Give yourself a pat on the back.

Set a Date

Of course, motivation needs a friend, just as you do. That friend is habit.

It usually takes between 30 and 60 days to create a habit, although this is dependent on the individual.

That means your motivation has to carry you through those first 30-60 days, which is much easier than you think!

Focus on creating a schedule.

This means you need a start date. While there is no time like the present, it's OK to suggest tomorrow or even a few day's time, provided this is to give you space to get organized and not simply to procrastinate.

Alongside the start date, select a time that works for you best. Forget what others say. Working out in the morning is great, but only if you're a morning person.

You need to choose a time that suits you and your energy levels, and then book 30 minutes into your schedule every day.

In effect, it's the same as booking a dentist appointment.

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Keep It Short

Great! You've got your workout session booked in.

The idea of working out for 30 minutes is going to seem daunting, especially if it's been a long time since you worked out.

But you don't need to worry as you won't be working out for 30 minutes.

Remember, this is about building a habit; it's the long-term goal that's important at this stage.

Start by working out how long it takes to get to the gym, then allow yourself a little time to get ready.

It's likely that these two steps will take you between 15-20 minutes, which means you've only got 10 minutes of your half an hour in the gym.

Once you get to the gym, take your time and try out each of the pieces of equipment, even if it's only 30 seconds on each.

The idea is to familiarize yourself with the options and which muscles they will be working on.

It's a good idea to think about each machine and see which ones you enjoy doing. You'll find it's much easier to return if you enjoy the exercise.

In total, you've probably only worked out for 5 minutes, but your building a time slot, so working out for longer will come naturally.

Top Tip: You don't have to target specific parts of your body when burning fat.

Talk To A Trainer

If you haven't worked out in a while, then there will be some pieces of equipment that you're unfamiliar with.

In addition, the items you used to use may no longer be effective or even a viable option.

That's why it pays to speak to your friends at the Fit Father Project and the trainer at your gym.

Discuss your primary goal, to lose weight, and your long-term goals.

They will help you to choose the most appropriate machines which will help you get back into working out and show the relevant results.

They may even have some suggestions you haven't thought of, which will help to keep the variety in your workout and help to keep you inspired.

Go Light

You're a man and the gym can be a competitive place, so you don't want to be lifting 10 pounds when the guy next to you is lifting 200.

But this is essential at the start. Lifting incorrectly is likely to lead to injuries, which will stall your weight loss and strength-building progress.

It is much better to use light weights and make sure you get the right form.

Once you've mastered that, you'll find it surprisingly easy to move up through the weights, and you’ll see much greater benefits.

Your trainer can be useful during this stage as they will spot you and correct your form.

Repetition is the key to getting the form correct regardless of the weight you are lifting. Once your body knows the movement, it will repeat it every time.

Don't forget that although cardio is the traditional route for weight loss, weight lifting, or strength training, has its place.

Building muscle increases your metabolic rate, calorie needs, and your ability to perform cardio; it must be part of your workout routine.

See the program 38,000 guys over 40 are using to get results like these

Phone a Friend

Have you ever committed to going to something new and then chickened out at the last minute?

It's easy to make an excuse when no one is counting on you.

But if you buddy up and get a friend to commit to the same workout schedule, you'll find it's not so easy to make an excuse.

You'll find this adds a useful competitive edge. After all, you don't want your friend to get fitter faster than you.

When choosing a friend, or even your partner, it is important to be certain that they are doing the exercises for the right reasons as well.

If they are just doing it to please you, then they may struggle with motivation and building a habit, leaving you going alone again.

It is, after all, so much more fun exercising with someone else and sharing your results.

Give Yourself a Treat

Working out is good for you and is supposed to be enjoyable.

One of the best ways to discover how to get back into working out is by allocating yourself a reward.

The reward should not be food-based as this will go against your weight loss and strength-building goals.

But you can reward yourself with some new workout gear, a new fitness gadget, or even a new piece of equipment when you reach a specific goal.

Having a treat in mind makes you more inspired to work out, and this will help you get back into working out for life.

As an extra thought, if you create a treat that your partner or children can share, they will be instrumental in keeping you on track.

That's the kind of support that really helps!

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Share Your Success

Rewarding yourself will make you feel good.

But, you'll feel even better when you share your success with others, and they provide positive feedback.

That's why you need to join the Fit Father Project today.

There are thousands of men who have been where you are and are still completing their own journeys.

Your story and success can inspire them just as their stories inspire you.

This is more than just a feel-good pat on the back.

These men appreciate the effort it takes to build the habit and improve your health.

Their support is heartfelt and genuine, which makes a huge difference.

Don't forget that any success is worth celebrating, no matter how small.

Simply getting to the gym for 7 days in a row is an achievement when you're first discovering how to get back into working out.

Sharing this success will help you to move to the next step.

Remember Rest Days Improve Your Fitness

You've scheduled a workout slot every day to help create the habit.

However, you shouldn't be working out every day since your muscles need time to repair and recover, and your body needs time to deal with the stress of working out.

As you start working out, it's likely you'll feel tired more often, your body needs to adjust.

Rest days allow your body to recover and your muscles to repair, growing stronger in the process.

You should always allow between 24-48 hours of rest between working out the same muscle groups.

By keeping the schedule, you'll build the habit, and you'll create a time slot where you can focus on yourself.

This is a good opportunity to try meditation or simply to enjoy some downtime.

Rest days don't need to be in-active, you simply need to give the muscles you've been working out time to recover.

You may find it's a good idea to try swimming as this is a low-impact exercise.

See the program 38,000 guys over 40 are using to get results like these

Think About Goals and Enjoyment

Finally, it is important to consider your enjoyment. I know what you're thinking; exercise isn't supposed to be enjoyable.

However, this simply isn't true.

You need to look at the options available to you and choose which activities you enjoy.

It may be the leg press that gives you a thrill or the cross-trainer.

While you need to focus on all the muscles in your body, it can help your enjoyment and help you to build a habit when you focus on the activities you enjoy.

You'll also find it motivational to consider your overall goal and set yourself smaller goals.

For example, if you want to lose 300 pounds and are losing just 5 pounds a week, then you're probably going to lose your motivation.

However, if you simply focus on losing 3 pounds a week and achieve this goal, you're going to feel pretty inspired, which will help you to keep going.

At that rate, it will take you as much as 100 weeks to lose the 300 pounds, which is just less than 2 years.

But, by focusing on each week, you'll create a habit and reach your overall goal almost effortlessly.

It's all about perception and having achievable goals.

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What Are The 5 Best Muscle Building Exercises For Men 40+?

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Uplifting Final Thought

Nike says, “Just Do It,” and that's a great attitude to adopt when working out how to get back into working out.

However, enlisting the support of the Fit Father Project and utilizing these impressive 10 tips will help you not just to start, but to keep going.

All it takes is the commitment to start.

Use these tips, and you'll be working out in no time; you really can become half the man you are!

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to get back into working out.


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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