Bouncing Back: How to Get Back on Track After a Fitness Setback

There’s nothing worse than being on top of your fitness routine and then getting sidelined by an illness that keeps you out of the gym for an entire week. But hey, that’s life—we don’t live or train in a vacuum.

Whether it’s a much-needed vacation, a busy period at work, or simply losing a bit of motivation, missing workouts is completely normal. As coaches and trainers, we expect this from our clients and ourselves.

So, what’s the game plan to get back on track after a break or setback?

First off, don’t stress too much about losing your hard-earned gains. Research shows that for most regular gym-goers (this might differ for elite athletes), muscle loss doesn’t typically begin until around three weeks of complete inactivity.

Getting back on track is as simple as just doing the thing. Go to the gym. The biggest barrier for most people will be rebuilding the non-negotiable habit of self-care. Start by scheduling your workouts and committing to them without overthinking it.

When you return to training after some time off, it’s important to set realistic goals. If you were training four days a week before, aim for at least two workouts in your first week back. Early wins are crucial for resetting a habit.

Remember, you’re just one workout away from being back on track.

After a break, your training might feel a bit rusty, and that’s okay. At Integra, our policy is to reduce the load by 15-30% after an illness or vacation, then gradually reintroduce it more quickly than we would with a beginner. Once you’ve reached a certain level of strength, it’s much easier to get back to that level than it was to achieve it in the first place.

So, you can expect to be lifting at your previous level of glory within a couple of weeks.

One more thing to keep in mind: After your return to the gym, expect more muscle soreness than you’re used to. It’s completely normal to feel more sore after some time off, so plan your workouts accordingly. This might mean incorporating extra recovery days, stretching, or even lighter sessions as your body readjusts to the routine.