The expert explains how to resume your training routine after the break and achieve your goals with ease
After a well-deserved rest or a break full of partying and travel, it is normal to feel discouraged when returning to physical activities. The body feels “off” and motivation goes away. But with the adoption of some strategies, you will be back with everything, focused on 2025. Discover, below, five practical tips from personal trainer and professor José Adeirton, of the Academia Gaviões, to start training again with a lot of energy.
1. Focus on lighter loads and increase them gradually
It’s tempting to go back to training with the same weights as before, but this is a common mistake. “Start with low-intensity exercises to observe how the body reacts after rest. Over time, gradually increase the load until you adapt to the rhythm again,” says the professor.
2. Organize a weekly schedule
The key to successfully returning to your workout routine is organization. To ensure consistency, set fixed times. Whether it’s morning, afternoon or evening, the important thing is not to miss it. “Creating a weekly plan with your schedule will be a great help to organize yourself better. I recommend training five times a week, which is a good average,” advises the professional.
3. Set short goals to sustain morale
Having an end goal is important, but it is also necessary to set short-term goals. “Whether your desire is to lose weight, gain mass or simply stay fit, create challenges that last 30 to 60 days, with small victories along the way, you will feel motivated and you will realize that the results, however subtle, they are more consistent and long-lasting” advises Adeirton.
4. Prioritize attendance
Another secret to returning to training is consistency. “Not every day will be the same: there will be times when you will be full of energy, capable of giving 100%, and others when you will barely be able to reach 10% of your potential. And that’s okay! The important thing is understand that every workout, even short or less intense, is a precious step towards one’s goals. Progress comes from the sum of small daily efforts, and not from perfection”, reports the expert.
5. Try different modes
Try varying the exercises and doing other activities. “Exploring different activities can be a great incentive to stay fit. Yoga, dance, HIT classes or even sports like swimming and running are alternatives that will challenge the body in new and interesting ways,” concludes the personal trainer.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
