If you’ve ever taken an extended amount of time off from working out and you’re struggling to get back to the gym, this is for you.
Hi, my name is Dr. Karin Nordin, and I am a mindset and behavior change expert here to bring you the real science behind self-help. I’ve been working out fairly consistently since approximately 2015, but recently, due to this little one, I took a 16-week break. I was pregnant, I was nauseous. The gym was just not going to happen.
But when the second trimester rolled around and I started to feel a little bit better, I had a really hard time getting myself back on the wagon, struggling to get back to the gym, until I started using these behavior change tools. So today, I’m going to go over three of them.
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1. Feel Your Feelings
Let’s be honest—after taking 16 weeks off, I had some feelings about going back to the gym. I was intimidated, worried about the strength I’d lost, and didn’t want to confront those emotions. That brings me to tip number one: feel your feelings.
Many people try to jump straight into positivity, focusing on the good and setting new goals. While those things can come later, it’s important to first allow yourself to feel any disappointment, frustration, or intimidation you might be experiencing.
I realized I was pushing down my gym intimidation because it wasn’t something I usually felt. But when I finally asked myself what was really holding me back, I discovered it was fear—fear of facing the strength I’d lost. Once I acknowledged that fear, it became easier to get back to the gym.
2. Zoom Out and Challenge Consistency
Tip number two is to zoom out. We often get hung up on the idea of consistency, especially in a society that tells us inconsistency equals failure. But here’s the truth: you can’t be someone who falls off the wagon unless you also get back on it.
Shift your focus from being someone who “always breaks consistency” to someone who “always gets back at it.” This broader view of your life helps you see the bigger picture.
Sure, I took 16 weeks off, but I’ve been working out consistently since 2015. That’s almost 10 years of commitment, even with some breaks along the way. Focusing on that part of my identity made a huge difference for me.
3. Start Incredibly Small
The third tip is to start incredibly small. The hardest part of returning to the gym was just getting there. So, I made it easy: I drove to the gym, grabbed a mat, and stretched for 10 minutes. I told myself I didn’t even need to do a full workout. By setting such a small goal, I reduced the mental resistance and found it easier to keep going back.
We often think we need to go from zero to 60 when getting back into a routine. But that’s overwhelming. Instead, focus on baby steps—taking it one tiny moment at a time.
If you’re struggling to get back to the gym, give yourself permission to play and be flexible.
Finally, allow yourself to play and be flexible. When I started back at the gym, I didn’t jump into a strict program. Instead, I tried different activities—bodybuilding, yoga, bodyweight exercises, even swimming. This variety gave me more choice, which research shows can drive motivation.
At first, give yourself the freedom to do whatever you enjoy at the gym. While you won’t want to “bebop” around forever, this approach can help you rebuild a positive relationship with exercise and boost your intrinsic motivation.
Ready to Get Back on the Wagon?
If you’ve been struggling to get back to the gym, I want to hear your commitment in the comments. Let me know when you’re going and what your first tiny step will be. And if this video was helpful for you, I’d love to know.
If you’re interested in learning more, check out our two-hour workshop on How to Become a Frequent Exerciser—available inside Change Academy. Otherwise, I’ll see you in the next video.
