Updated: December 2025
Life happens. Maybe you’ve just gotten over a bad cold or flu. Maybe you had COVID, an injury, or a busy season where workouts were the first thing to go.
Whatever the reason, getting back into exercise after a break is a great step for your health — as long as you do it safely. Pushing too hard, too soon is one of the most common ways people end up sore, frustrated, or even injured.
Our physiotherapists put together some practical guidelines to help you ease back into movement, whether you’re returning to the gym, your favourite class, or home workouts.
First: Is it actually safe to work out again?
Before you jump back in, check in with how you’re feeling day-to-day.
In general, it’s safer to restart exercise when:
- Your fever has been gone for at least 24 hours (without fever-reducing medication).
- You can do your normal daily activities (showering, getting dressed, making meals) without feeling wiped out.
- Your cough or congestion is mild and improving, not getting worse.
- You’re not experiencing chest pain, tightness, or unusual shortness of breath at rest.
Talk to your doctor or a healthcare provider first if:
- You had chest pain, trouble breathing, or a racing heart while you were sick.
- You were hospitalized or on antibiotics for a serious infection.
- You have heart or lung conditions, or other chronic health issues.
They can help you decide when and how to restart safely.
Start smaller than you think you need to
The number of reps or weight you work out with when returning to the gym will depend on whether or not you were able to continue the same type of workout at home. If you were able to keep the same type of reps and weight in your workout at home, it isn’t a big deal to continue those exercises when you return to the gym.
However, if you’ve had to limit your workouts, or stopped altogether during the COVID-19 lockdown you’ll want to reduce both — especially if your workout routine consisted of lifting weights.
How much should I reduce my reps and weight by to avoid injury?
Everyone is different, and everyone has a different workout routine (the number of reps per set and weight for a certain exercise). For example, some people find 10 repetitions repeated 3 times suits their needs, for others, it could be 15 reps repeated 4 times. The number of chosen reps and sets depends on what the person wants to get out of their exercise program and there is no magic number of reps or weight to reduce. The best thing to do, if you haven’t been able to work out like you would at the gym during lockdown, is to listen to your body and start slow.
A good place to start would be to take half the weight and then increase it by a small amount each time. Take at least a month to 6 weeks to get back to your regular routine to help avoid injury. If you’re over the age of 55, injury can come easier, so we recommend reducing both weight and the number of reps.
Listen to your body: The “too much” checklist
Some discomfort is normal when you get back into exercise. But your body will usually tell you when you’ve pushed too far.
Normal signs:
- Mild muscle soreness that eases within 24–48 hours.
- Feeling pleasantly tired after a workout.
- Slightly heavier breathing during exertion that returns to normal within a few minutes
Warning signs that you did too much:
- Soreness that’s sharp, localised, or worse on one side.
- Pain that affects your daily activities (walking, stairs, sleeping).
- Feeling wiped out for the rest of the day.
- Dizziness, nausea, or feeling faint.
- Chest pain, tightness, or unusual shortness of breath
If you notice warning signs:
- Scale back the next workout (less weight, fewer sets, shorter time).
- Take an extra rest day.
- If pain is sharp, doesn’t improve, or you’re worried — get it checked by a physiotherapist or your doctor.
Strength training after a break
Strength training is a great way to rebuild muscle and support your joints after time off — if you ease in.
Tips for returning to weights:
- Choose simple, stable exercises first. Think: machine-based exercises, bodyweight movements, and supported free-weight exercises before jumping back into heavy barbell lifts.
- Prioritize form over load. Use a weight where you can move with control and good technique, even at the end of the set.
- Be cautious with higher-risk lifts if you’re deconditioned. Exercises like deadlifts, overhead presses, and squats should be built back into your routine gradually.
Do I need to stretch more?
Stretching is an integral part of a person’s workout routine. If you haven’t stopped working out during lockdown then we hope you’ve been stretching and the answer would be to simply continue to stretch! There is no need for more stretching after the COVID-19 lockdown – we should all be stretching on a regular basis anyway.
Do I need to drink more water than I did before?
If you’re going to start working out more, then yes, drink more water. Your body runs best when it is well hydrated! The amount of water you drink now (getting back to the gym) will depend on how much physical activity you plan to participate in. You’ll want to increase your intake of water per your intake in physical activity. The more you sweat the more water your body loses.
How can I go back from being sedentary to my regular gym life fast?
There is no real quick way to get back to your regular routine without avoiding injury. If you push yourself too hard you’ll become injured. The best way to get back to your regular routine is to continue to work out on a regular basis. If you’ve truly become “sedentary” meaning you have stopped working out entirely during lockdown, then we recommend starting slow (with reduced reps, reduced weight, etc) to avoid injury — always remember to listen to your body!
The strength and muscle mass you gain takes a very long time to build up, while the strength you lose when you stop exercising happens very fast! It’s unfair, but it shows the importance of maintaining a consistent schedule in order to get back to your regular routine.
Are there any exercises that are more likely to cause injury when starting back at the gym?
There are a few exercises that are great exercises on their own, but are slightly higher risk if you’ve lost some of your strength while being away from the gym:
- Deadlifts: It takes a lot of technical skill to perform a deadlift properly without injury and the less strength you have the more likely an injury (e.g. back pain) can occur. We recommend starting with reduced weight.
- Shoulder press: Any movements above shoulder height put a lot of strain on your shoulders. Again, if you have too much weight or do too many reps too soon, it will most likely result in injury.
- Running: Ankle, foot, or knee injuries while running happen all too often when someone runs for too long or too hard after they haven’t run for a while. We recommend starting off at a reduced pace for a shorter distance, then working yourself up to the pace and distance you were used to before, or start with a walk/run program. For more information read our blog post about how to avoid running injuries.
Does the difference in the type of workout I did at home versus at the gym matter?
If you’re already doing the same (or similar enough) workouts at home as you were when you were at the gym then you’re able to continue on without risking too much injury. However, if you’re starting up new exercises at the gym that you couldn’t do at home (e.g. lifting heavier weights, using different workout machines) take the precautions we’ve mentioned before like reducing the number of reps, reducing the weight, or avoiding more strenuous exercises that you’re not used to.
How do I prepare myself both physically and mentally for going back to my regular gym routine?
Everyone is different, but the best way to prepare yourself to get back into your regular routine is to:
- Hydrate! Again, your body runs best when it is well hydrated.
- Keep stretching! Stretching is incredibly important in avoiding injury.
- Start slow if you haven’t been able to work out during lockdown. For example, fewer reps or low weight.
- Listen to your body. Watch for fatigue or muscle strain to help avoid injury.
- Consider getting a trainer or talking with a physiotherapist. If you haven’t ever been very comfortable at the gym or with your workout routine now is a good time to get advice from a professional.
Have more questions about returning to the gym safely?
If there’s a question we didn’t answer on this post don’t hesitate to contact our team today — we’re always happy to help!
New clients are always welcome without a doctor’s referral.