How to Start Exercising After a Break (of Any Length)

If your relationship with exercise is complicated, you’re not alone. Life gets incredibly busy, and before you know it, you can’t remember the last time you laced up your walking shoes or saw the inside of a gym or workout studio. The hardest part of exercising after a break (of any length) can be simply starting again.

We talked with Dominisha Felder, a physical therapist at Houston Methodist, about how to start up exercising again and how to build a practice that can actually fit our lives.

1. Meet yourself where you are & make goals that match

Before hitting the play button on that YouTube workout or signing up for a gym, Felder suggests reflecting on your needs: What do you want from exercise right now? What is realistic for your life? And are you ready to get started physically?

Set goals (big and small)

“Setting realistic and achievable goals is the absolute first step,” Felder says. “We all come from different backgrounds, and we all want different things from exercise. Knowing what you want and establishing concrete, realistic and achievable goals are important because it helps guide the rest of the journey.”

There are two types of goals to consider: outcome and process. An outcome goal can be practical (build strength), emotional (to feel confident), or experiential (more energy to keep up with your kids). Essentially, it’s your “why” for working out. And while outcome goals are important for long-term commitment, Felder recommends focusing on process goals when beginning again.

“Starting with process-driven goals is better for us, so we can appreciate and build up little wins,” she says. “They allow our bodies to adapt, which further helps us prevent injury and make more sustainable goals.”

Process goals are just what we need after a break: they are specific, actionable and build a consistent habit. An example of a process goal could be committing to a 15-minute walk three times a week or a beginner yoga class once a week. Felder suggests starting small when creating your first few process goals.

“Starting slowly helps you build stamina, fitness level and tolerance,” Felder says. “It also helps you progress. We don't want to push ourselves too soon, which can lead to a lack of performance or impede progression overall.”

Get cleared for exercise

There is another consideration before getting started if you’re postpartum, coming back from an injury or live with a health condition.

“Consult a health care provider to make sure you're safe and understand your bounds and limitations,” Felder says. “A prescreening can help you understand where your limitations are so that you can appropriately guide yourself safely.”

RELATED: Beginner Workout Routine: How to Start Exercising in 4 Easy-to-Follow Steps

2. Listen to your body (you’ll get better at it)

After a break, you might be less attuned to your body’s signals. You may expect to feel muscle soreness after exercise, but how sore is too sore? Felder suggests giving yourself time to adjust while also keeping a watchful eye on how your body responds.

“Muscle soreness after exercise is rather normal, especially if you haven’t been doing it in a while,” Felder explains. “But if you’re feeling sharp pains or having pain that doesn’t get better with rest or it’s consistently bugging you — that’s when you need to get care and evaluate your exercise plan.”

3. Practice good exercise habits

Habits such as completing warmups or cooldowns is crucial to returning to exercise.

“Warmups allow us to prime our muscles and joints to tolerate the load of exercise,” she says. “The cooldown phase is very important to allow your body to adequately recover from the stress you’re putting on it.”

RELATED: If You're Not Cooling Down After a Workout, You Should Be

Felder myth-busts a common misconception: it's actually during muscle recovery that we actually become stronger, not during exercise.

“Rest is a crucial component, and I think the importance can't be overstated,” Felder says. “When we exercise, we create microscopic stress and tears in the muscles and joints. Rest allows our body to heal, repair, and build up our tolerance and ability to improve our performance.”

If your mantra is “No rest days,” you risk overuse injuries and potentially discouraging yourself.

“Rest helps us stick with exercise in the long-term and to not burn ourselves out,” Felder says. “Understanding how rest helps you build better strength and fitness can help us to innately stay motivated, so we're able to appreciate those rest days and what they enable us to do.”

4. Acknowledge barriers, but find ways to challenge them

There can be a lot of “no excuses” language in fitness spaces (both physical and online). Felder shares her tips for working around the very real obstacles to exercise that should not be looked upon as excuses.

‘I don’t have time.’

Our lives can pull us in many directions. Instead of committing yourself to a 30-minute or hour session, see where you can pepper movement throughout your day.

“Looking for smaller pockets of time throughout the day is more attainable,” Felder says. “Stand up and do ten squats, stretch on your lunch break, get up every 30 minutes and walk. Those smaller efforts help you feel like you can achieve your goals versus needing a full hour.”

‘I’m intimidated by the equipment.’

Most gyms will provide tours, showing how the machines work, along with any adjustments and safety notes.

“I think not feeling comfortable with the equipment is a very valid concern, but there are resources there,” Felder says. “A gym tour, information printed on the equipment, a personal trainer, a physical therapist—or take a gym buddy who knows the ropes.”

‘I don’t know how to work out.’

Not knowing where to start can be daunting. Beginner‑friendly classes can be a welcoming entry point.

“YouTube videos, local classes, a studio’s beginner yoga,” Felder suggests. “The atmosphere will be more supportive and the staff will be more willing to show one‑on‑one guidance.”

‘I feel self-conscious.’

“Everybody’s starting somewhere,” Felder reminds. “We’re all in the gym or exercising for a reason, whether that's to lower our blood pressure, feel better in our body, feel more energized to be able to run with friends or play pickleball. We all come from different backgrounds, and our goals are very different. Understanding that is relieving, it can take a weight off your shoulder.”

‘I can’t afford it.’

A gym membership can seem like a luxury when facing rising costs for essentials. Felder says that free options do exist.

“There are so many free resources,” Felder says. “There are YouTube classes of all kinds, and community centers and local parks may offer free classes. Plus, you can just go for a walk, jog or run or bike ride if you have access to one. Exercise doesn’t have to be contained to a gym.”

‘It’s too hot.’

Summer in Houston is no joke. If you like to exercise outside, it comes down to timing.

“Think about getting up 30 minutes earlier when it’s cooler, or wait until the evening,” Felder suggests. “You can take your exercise inside. I have patients that go to malls or grocery stores to walk around in the AC.”

‘I don’t have much space.’

Felder recommends thinking about what might work for your space and adapt.

“Chair yoga only needs a chair,” she says. “Bodyweight exercises can be done in places where you don't have a lot of space to move around, but you can still get some movement in.”

‘I’m in pain or have chronic pain.’

If you’re nursing an injury or chronic pain, Felder says you should be cleared to work out before getting started.

“Consult a health care provider to ensure your injury or pain is stable enough to work through,” Felder advises. “Physical therapy or guided fitness can help manage chronic pain by building a program that teaches what’s normal, how we’ll progress or regress, and when to adjust.”

‘I just don’t like the gym.’

Movement isn’t married to machines, and there are many forms of movement that count.

“I love to promote Zumba,” Felder says. “Pickleball is becoming big. Go on a walk with a friend, play with your kids. Find something you enjoy that truly makes you happy.”

Not every workout comes with a playlist and a sweat towel. Yard work, active chores, and meeting your daily step count can all contribute in meaningful ways to your goals.

“If you’re mowing your lawn, weed eating, raking leaves, taking bags to the front— that can very much be moderate or vigorous intensity that counts toward those 150 minutes,” Felder says.

RELATED: PODCAST: What Counts as Exercise & How Much Is Enough?

5. Discipline, not motivation, is your friend

Here’s something we don’t talk about enough: exercise is as much mental as physical. Waiting for motivation to arrive is like waiting for perfect weather — it’s nice when it happens, but not predictable.

“We’re not always going to feel motivated, so there’s an aspect of discipline we need,” Felder says. “Establish an exercise routine you enjoy — otherwise it’s easy to get discouraged and veer off.”

Think of discipline as compassionate structure. It’s the decision to move even when you don’t feel like it, because you know how you’ll feel afterward.

Practical mindset tools can help with this shift:

• Positive self‑talk and affirmations: Felder encourages reframing the inner critic to an inner coach. It’s not “I only did 15 minutes,” it’s “I showed up.” Tracking helps those smaller wins feel tangible.

• Journaling: Daily journaling lets you track your progress and see the benefits over time. Seeing the arc of your effort can be its own motivation.

• Support systems: Having support is key. Whether you talk to a friend, family member or counselor, support can help you keep momentum.

Celebrating small wins is a self-discipline strategy, not fluff, according to Felder.

“Celebrate the little wins: ‘You’re here, check.’ 'You went for a 15‑minute walk, check.' 'You did some squats on a work break, check.' Those are successes,” Felder says. “Those ‘check’ moments are the glue that holds a habit together.”

And remember, seasons change and so do our bodies. The bootcamp you once loved may not fit your life right now. That’s not backsliding — it’s meeting yourself where you are, and an invitation to explore more movement types.

“Mixing it up is great,” Felder says. “There’s something out there for everybody: cycling classes, Pilates, yoga, strength training. You can try them all. As long as we’re moving and challenging ourselves, we’ll see results.”

6. Realize it’s a lifelong process

Getting back into exercise isn’t about punishing yourself for time off. It’s about honoring your current capacity, choosing the easiest next step and stacking small wins. Whether that’s a walk around the block, a beginner yoga class or dancing in your living room, the hardest part is showing up. The more you show up, the more you build a routine, which can make returning to exercise after breaks easier. That’s why mindset isn’t just part of the plan, it is the plan.

“Being there for yourself, motivating yourself by staying disciplined, saying positive affirmations is imperative,” Felder says. “It’s a journey.”