Good Workout For Getting Back Into The Gym

Good Workout For Getting Back Into The Gym


Whether you’ve taken a break from the gym due to personal reasons, injury, or a global pandemic, getting back into a fitness routine can feel challenging. However, with the right workout plan, you can ease yourself back into the gym and regain your strength and endurance.

Benefits of Getting Back Into the Gym

Before we dive into the workout routine, let’s remind ourselves of the numerous benefits of regular exercise:

  • Improved cardiovascular health
  • Increased muscle strength and endurance
  • Weight management
  • Reduced risk of chronic diseases
  • Boosted mood and mental well-being
  • Increased energy levels

Things to Consider Before Getting Back Into the Gym

Before you jump into a workout routine, it’s essential to consider a few factors:

  1. Consult a healthcare professional: If you’ve been inactive for a long period or have any pre-existing medical conditions, it’s always a good idea to consult with a healthcare professional.
  2. Start slow: Avoid pushing yourself too hard right from the beginning. Gradually increase the intensity and duration of your workouts as your body adapts.
  3. Pay attention to proper form: Ensure you are using the correct form and technique to minimize the risk of injury.
  4. Listen to your body: It’s important to listen to your body and take rest days when needed. Pushing through exhaustion or pain can lead to overtraining and potential injuries.

A 4-Week Workout Plan to Get Back Into the Gym

Here’s a four-week workout plan that will help you jumpstart your fitness journey:

Week 1: Full-Body Strength Training

For the first week, focus on full-body strength training exercises to target all major muscle groups:

  • Day 1: Squats and Lunges
    Perform 3 sets of 10 reps for squats and lunges. Start with bodyweight and gradually add weights as you feel more comfortable.
  • Day 2: Push-Ups and Shoulder Press
    Do 3 sets of 10 reps for push-ups and shoulder press. If regular push-ups are too challenging, modify them on your knees or against a wall.
  • Day 3: Deadlifts and Rows
    Perform 3 sets of 10 reps for deadlifts and rows. Focus on maintaining proper form throughout the exercises.
  • Day 4: Plank and Russian Twists
    Complete 3 sets of 30-second planks and 15 reps of Russian twists. Engage your core and breathe throughout the exercises.
  • Day 5: Cardio Workout
    Dedicate one day to cardio exercises like running, cycling, or using the elliptical machine. Start with a 20-minute session and gradually increase the duration.

Week 2: Introduce Cardiovascular Endurance

In the second week, continue with full-body strength training exercises and add cardiovascular endurance workouts:

  • Days 1-5: Full-Body Strength Training
    Repeat the same full-body strength training routine from week 1.
  • Day 6: HIIT Workout
    Incorporate a High-Intensity Interval Training (HIIT) workout. Alternate between 30 seconds of intense exercise (e.g., burpees, mountain climbers) and 30 seconds of rest, for a total of 15 minutes.
  • Day 7: Active Rest Day
    Take a rest day but engage in light physical activity such as walking, yoga, or stretching.

Week 3: Increase Intensity and Volume

In the third week, focus on increasing the intensity and volume of your workouts:

  • Days 1-5: Full-Body Strength Training
    Increase the weights or resistance for your strength training exercises. Aim for 3 sets of 12 reps.
  • Day 6: LISS Cardio
    Replace the HIIT workout with Low-Intensity Steady State (LISS) cardio. Choose activities like a brisk walk, cycling, or swimming and maintain a moderate intensity for 30-45 minutes.
  • Day 7: Active Rest Day
    Engage in light physical activity or try a new active hobby like hiking or dancing.

Week 4: Progressive Overload

In the final week, focus on progressive overload to challenge your muscles further:

  • Days 1-5: Full-Body Strength Training
    Increase the weights or resistance for your strength training exercises. Aim for 3 sets of 15 reps.
  • Day 6: Endurance Workout
    Choose a cardio activity and aim for longer endurance workouts. Increase the duration to 60 minutes while maintaining a moderate intensity.
  • Day 7: Active Rest Day
    Enjoy a well-deserved rest day and focus on recovery through activities like foam rolling or stretching.

Frequently Asked Questions (FAQs)

1. How many times a week should I work out?

It is recommended to aim for at least 3-4 days of exercise per week, allowing for rest and recovery days in between.

2. Can I modify the exercises to fit my fitness level?

Absolutely! Feel free to modify exercises by adjusting weights, repetitions, or using modifications to accommodate your fitness level.

3. Do I need to do cardio every day?

No, you don’t have to do cardio every day. Aim for a mix of cardiovascular exercise and strength training to achieve a well-rounded fitness routine.

4. What should I eat before and after a workout?

Before a workout, opt for a snack that combines carbohydrates and protein for sustained energy. After a workout, focus on replenishing your body with a combination of protein and carbohydrates to aid in muscle recovery.

5. Can I do other activities like yoga or swimming alongside this workout plan?

Absolutely! Feel free to incorporate other activities like yoga or swimming alongside your workout plan to add variety and cater to your personal preferences.

6. How long should each strength training session be?

Aim for approximately 45 minutes to an hour for each strength training session, including warm-up and cool-down periods.

7. Should I stretch after workouts?

Yes, stretching after a workout is recommended to improve flexibility and aid in muscle recovery. Focus on stretching all major muscle groups.

8. Can I repeat this 4-week workout plan?

Yes, you can repeat this 4-week workout plan multiple times or modify it according to your preference. It’s essential to challenge your body and keep things varied to continue progressing.

9. Can I skip rest days?

No, rest days are an essential part of any workout routine. They allow your body to recover, repair, and prevent overtraining.

10. When will I start seeing results?

Results can vary for each individual, but with consistency and dedication, you can start to notice improvements in your strength, endurance, and overall fitness levels within a few weeks.


Getting back into the gym after a hiatus can feel overwhelming, but with a well-structured workout plan and patience, you can regain your fitness and start seeing progress. Remember to listen to your body, stay consistent, and celebrate your achievements along the way. Here’s to your health and fitness journey!

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