Getting Back into Training: A Smart and Sustainable Approach
Getting Back into Training: A Smart and Sustainable Approach
By
October 30, 2024
When older athletes – adult clients – come into our facility, we often hear the same thing. “I didn’t know you worked with people like me that aren’t athletes.”
It’s funny because these people are almost always athletes. Either they played high school or college sports or have an athlete’s mindset in how they approach training and nutrition. Life just has a way of shifting priorities, with work, family, and other obligations often pushing fitness to the back burner.
If you're making a comeback after a long break, the key is to ease into it with a smart, sustainable approach. Here's what we recommend focusing on:
When people are excited to get back into training, the tendency is to go all-in—pushing too hard, too soon. But that strategy often leads to burnout, injury, or extreme soreness. Instead, aim for the minimum effective dose: the smallest amount of work needed to spark positive change.
Less is more in the early stages. Build gradually, focusing on quality over quantity. This approach will help you build momentum and move forward.
After time off, it's essential to re-establish the habit of regular exercise. Start with two sessions per week and add more as you feel comfortable. Jumping from zero to five sessions a week often results in failure because you’re trying to adopt a new routine overnight.
Build up to a consistent routine of two to four days per week—done with the right intensity— and chances are you’ll get great results. It’s about creating a rhythm that fits your lifestyle, so fitness becomes a sustainable part of your day-to-day.
Once you’ve made the commitment to invest time and money into your training, you owe it to yourself to fuel your body correctly. That doesn’t mean extreme dieting or cutting everything out overnight—it’s about making small, deliberate changes. Take an honest look at your nutrition and start by eliminating what you know is holding you back. The better you eat, the better you’ll feel, and the quicker you’ll see results.
Getting back into shape after time away can be challenging, but it doesn’t need to be overwhelming. Remember, it’s not about being perfect; it’s about progress. The right plan will allow you to stay consistent, build momentum, and ultimately create a lifestyle you can maintain over the long term.
If you’re thinking about getting back into training and want some help, book a call with one of our coaches. We’d love to discuss your goals and how we can help you reach them.
