I had a break of several days from going to the gym. How can I get back into it?

hoarc1987

It seems like I have less free time and am overwhelmed and afraid to spend time on the gym. Any advice?

carolinepowell885

I've had to go back after injuries/illness and it's always hard to get back into the swing of it the first few days. Try something easy that you like to do. For me that was going on the recumbent bike on a light setting and reading. Didn't do much in terms of fitness compared to what I normally do bu it got me into the gym again. Best of luck!

ninerbuff

Getting back on the horse can be challenging because you got used to the habit of not going. No time like the present to restart. Give it a week or two of consistency and it gets easy again.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

neanderthin

Like you said, it only seems that way. One foot in front of the other. Cheers.

BrightEyedAgain

Focus on showing up consistently without trying to have the world's greatest workout. Just go. Do some fun things and let yourself play like a kid at recess. As you do that, your mood will shift and you'll be ready to focus and make progress again.

cwolfman13

Just go. Don't worry about whether or not it's a good workout or an ok workout or a bad workout...just go. Building new habits requires showing up and minimum. Start to form an identity based habit...ie "I am someone who goes to the gym...I am that guy."

Make sure whatever you're doing to form the habit is relatively easy...building good habits is most efficient when there is the least amount of friction. For example, given time constraints and other goings on in life, I can't go to the gym everyday...but I can go 3x per week and get in a full body workout in the weight room...so I do that. Trying to go everyday would ultimately cause a lot of friction and be detrimental to establishing the habit for me. This is the same reason I changed gyms...my previous gym required me to detour from my typical route home from work to get there and it was easy for me to just bag it after a long day of work because I didn't want to bother going out of my way. My new gym is on my way home...I have to pass by it regardless so I might as well pop in and get my workout done (less friction). It's also only about a 5 minute drive from the house, so I don't have any real reason to miss my Sunday morning workout.

As time management goes, I've found it helpful to sit down and score my daily habits. A very large % of what we do everyday is done unconsciously with habit. We get up and brush our teeth...don't really think about it, we just do it...it's habit. We walk into a dark room and immediately flip a light switch...habit. As someone who's pretty busy in general I recently sat down and scored my habits as +/-/=...being positive, negative, or neutral as they relate to the identity of who I want to be (which is an active, healthy, and fit individual).

One reason I did this is that I've been wanting to get back into cycling...not really racing like I used to, but spending regular time on my bike for my fitness and health. I started by telling myself I was going to ride 3 days per week after work...I struggled with that mostly due to "friction"...I was tired after a long days work for starters...and also, the weather that time of day is quite hot this time of year making it fairly unpleasant to get outside and ride...so I was pretty hit or miss getting back into things...too much friction was stifling my systems and processes for achieving what I wanted to achieve.

When I sat down and scored my daily habits, one in particular stood out to me. I actually scored it a neutral to begin with...and that was, every morning I would get up around 5:45 or 6 and grab my coffee and go sit on my patio and watch the sun come up...read the news...tool around on social media, etc. I'd do this for about an hour before getting ready for work. It's not necessarily a "bad habit", but it is not a habit that is particularly conducive to wanting to be a more active person while at the same time complaining that I'm just too busy and don't have the time. So now I lay out my cycling gear, water bottle, make sure my tires have air, etc the evening before (less friction) and I get up at 5:30 and gear up. I have a cup of coffee on my patio for about 15 minutes and then go ride instead of sitting there for an hour having multiple cups of coffee. With one small change, I'm instantly more active and doing something active in the morning is a great start to my day...but it is also forming a habit that plays into the identity of who I want to be...an active, healthy, and fit individual.

AnnPT77

Good advice above.

I'd add that often there's something in our human brains that tends to resist change, even positive change. That can blow up the perception of difficulty involved in doing a new or resumed thing, and make it seem easier to give up.

So do something. Tell your change-resistant brain to back down. If you can't make it to the gym, commit to a walk at lunch or after work or something. Do some stretching in your living room in the evening. Whatever. Just reintroduce movement. Keep in mind that not all beneficial movement needs to happen in a gym. Lots of things can happen at home, outdoors, even in mini-breaks at work.

If you do want to include gym stuff, get all the prep done in advance to go to the gym. Set out your clothes or put them in your gym bag, put a session on your schedule (even a short schedule). Reduce all the friction you'd have to overcome to get yourself there, to the extent possible. Then treat it like it isn't even a decision, just a thing you do, like brushing your teeth or getting up to go to work in the morning. Go to the gym, and do something. Don't beat yourself up about whether it's good enough or long enough. Don't set crazy-extreme goals, instead make a realistic, achievable plain. Create the habit.

You did it before, sounds like. You can do it again. I'm cheering for you!

springlering62

Reframe it in your mind as “I do this for me”.

Sounds silly, but if I frame it with the same mindset as a bubble bath, foot massage, or other “treat”, it makes it more palatable.

Like the old commercial, you’re worth it .

hoarc1987

I am going to have a healthy breakfast entry from my meal plan and then go to the gym tomorrow!

hoarc1987

I had my special fitness breakfast and a nap and ended up in the gym! Thanks for your support.

springlering62

You know, when I’m gone for a few days, I always have this irrational fear I won’t be able to “perform” (if that’s what you can call it lol) when I get back.

Even if it’s just been a week, I’m worried I’ll have to go way down on hand weights, or won’t be able to do certain yoga moves.

So I choose the hardest classes I can find to drop right back into the groove, and I make it a point to get a center front position in class. In my head, that makes me work harder, because I’m convinced people will critique me (as if they even care!) if I go down in weights, or it puts the onus on me to make sure I don’t fall over on anyone in a headstand.

It’s all mental. That first headstand back is fraught with worry (terror!) every. single. time.

But it really helps me get back my mojo.

I know myself. If ever I make an excuse not to go to the gym or studio, it’s too easy to make another and another and another……

hoarc1987

springlering62 wrote: »

You know, when I’m gone for a few days, I always have this irrational fear I won’t be able to “perform” (if that’s what you can call it lol) when I get back.

Even if it’s just been a week, I’m worried I’ll have to go way down on hand weights, or won’t be able to do certain yoga moves.

So I choose the hardest classes I can find to drop right back into the groove, and I make it a point to get a center front position in class. In my head, that makes me work harder, because I’m convinced people will critique me (as if they even care!) if I go down in weights, or it puts the onus on me to make sure I don’t fall over on anyone in a headstand.

It’s all mental. That first headstand back is fraught with worry (terror!) every. single. time.

But it really helps me get back my mojo.

I know myself. If ever I make an excuse not to go to the gym or studio, it’s too easy to make another and another and another……

Wow I never thought like that. I have worked too that keep from the gym. It’s the soothing familiarity and starting slow that seem to help me. I never go hard but I am trying to learn to.

musicfan68

Force yourself to go. Even if when you get there you don't feel like working out. Do a few easy things, then if you aren't into it, leave. But you need to get back into the habit of going there, even if you don't get a a great workout.

franksl87e

I love the gym, but I hate going to the gym. I don't know why, I'm not fit and I know others in there are just as unfit or in worse shape than me, it's not an embarrassment thing or anything, I just hate walking through the door xx

shrinkingmags

I just got back in the gym after a year and a half.I had bad depression.I just put my music on and took myself out of the gym while working out.I always do I stay in my head and think of why I am there.I will picture myself smaller or stronger or even just think of nothing some how I become the only one sorta.I went yesterday with out even brushing my hair.You can do it .

springlering62

franksl87e wrote: »

I love the gym, but I hate going to the gym. I don't know why, I'm not fit and I know others in there are just as unfit or in worse shape than me, it's not an embarrassment thing or anything, I just hate walking through the door xx

There’s no law that says you have to exercise in a gym. What about simply walking? Running. Couch to 5k (aka C25K)is a great program to get started.

Check out your local yoga studio. I went to several studios while I was obese. My current studio has a challenging set of classes with some real athletes. I can sincerely say, I did not feel judged while obese and at least trying. I got brownie points for the trying part. When I was in weight loss mode, they were pulling for me, too. It’s not just for skinny WASPy women. Many studios also offer mat Pilates, which is great for building core, and folks tend to piss and moan in an “we’re all in this together” way in those classes, too.

I never thought I’d enjoy weightlifting or being in a gym. I only started to build upper body strength to get some yoga poses I was determined to do. Give yourself a chance.

But find something you enjoy doing so it’s not a slog.

We’ve got folks here who bike, row, hula hoop, trampoline, jump rope. You name it. But get off your *kitten* and move. You’ll thank yourself for it.

hoarc1987

franksl87e wrote: »

I love the gym, but I hate going to the gym. I don't know why, I'm not fit and I know others in there are just as unfit or in worse shape than me, it's not an embarrassment thing or anything, I just hate walking through the door xx

There is an autism thing where it is hard to change places. Probably because your blood sugar drops in the gym and there is a lot of noise and lights, movement and whatever and not enough calming soothing and entertaining. You are also going alone which makes it harder. Visualise yourself going and eat afterward to make it easier.

sharonwyatt502

I read a book that said "Make time for 1 hour a day at the gym now or make time for illness in the future."

hoarc1987

sharonwyatt502 wrote: »

I read a book that said "Make time for 1 hour a day at the gym now or make time for illness in the future."

Yeah but.. I feel like breaking down the steps to learning to go to a gym is more than just that thought.

LoveyChar

"How can I get back into it?"

Open the door, get into your car, on your bike, or walk until you get to the gym during operating hours. Open the door, go in and start exercising.

If going to the gym causes you distress, maybe consider working out from home. Jump rope, use a stationary bike, walk or run, pilates, planks, yoga, strength training and the list goes on...

DancingMoosie

When I feel like I don't have time to get to the gym, I just work out at home. It saves me a bunch of time. I do workouts on YouTube. I don't have to pack clothes or change or drive somewhere at a particular time...just get in my room and start. I do YouTube workouts before work. I'm doing mostly strength at home right now, and then I'll take a walk outside after work. Do what works for you.