How To Safely Ease Back Into Exercise After A Break
It’s no secret that we love a sweaty gym session, but sometimes life ends up getting in the way and we can get a little off track. Sickness or injury kicks in, you get wound up in overtime at work or family commitments take priority. Next thing you know, your workout routine becomes, well, non-existent.
It’s frustrating, we know. But the reality is that it happens to us all - and more often than you probably think - which is why it’s important to not be too hard on yourself.
We want to reassure you that no matter how scary it may seem to take those first few steps again, it is possible to regain your confidence and re-build your workout routine. All you need is a helping hand (that’s us BTW!)
Our top tips on how to get back into working out safely are everything you need to fall back in love with exercise.
HOW TO START EXERCISING AGAIN
First things first, there are a few things you need to bear in mind.
After taking a long break from physical activity, it’s likely that you won’t be able to perform at the same level that you once did. That’s why it’s important to take it easy and set goals that are realistic and manageable for you.
One way to increase your endurance and reduce the risk of injury is to vary your workouts and include progressive overload into your routine. See more below.
1. GO EASY ON YOURSELF
It’s seriously tempting to go all out when you return to the gym, but doing too much too soon will only overwhelm you and cause you to burn out.
Be honest with yourself and your fitness level and train at a pace that is right for you. Start with some gentle exercises or low-intensity workouts, such as yoga or a light jog. This will allow your body to get used to moving again whilst giving you the encouragement to keep going.
If you’ve been unable to train due to injury, it’s important to check with your GP or physio before you start exercising again.
2. START OFF SMALL
The most important thing to remember when getting back into the gym after a long break is to manage your expectations and stay positive. It’s easy to compare yourself to when you were training more regularly, but if you’ve not worked out in a while, it’s perfectly normal to see a dip in your performance.
But don’t let this get in the way of achieving your goals! Remember, something is better than nothing, so doing short bursts of exercises, even if it’s a 10-minute walk, is a step in the right direction. Chances are, after those 10 minutes, you’ll feel great and want to keep going anyway.
Strength training is also an important part of getting back into exercise safely, as weakened muscles can lead to joint pain. This doesn’t mean you need to head straight for the 100kg plates. Build your muscle strength with progressive overload. For the first week, you might start your squat set with 10kg, increasing it to 12kg the following week.
3. FIND A WORKOUT YOU ENJOY
There are more ways to keep fit and get back into working out than the gym. It’s true! Keeping active and staying consistent with your fitness routine is all about being flexible and finding a workout you enjoy.
This could be a dance class, a sports club or a sweaty HIIT session. Check out The 8 Best Alternative Workouts To The Gym here.
Even better, why not bring your bestie along with you too? Having a friend to workout with is a great way to boost motivation and hold each other accountable. Not to mention it adds an element of fun!
4. PREPARE THE NIGHT BEFORE
Your morning alarm rings, you notice you haven’t prepared any of your gym gear, so you decide to hit snooze and go back to sleep. Sound familiar? The solution is simple. Preparation is key.
Get everything ready the night before, including your gym ‘fit (AYBL, of course), snacks, water bottle and trainers. If everything is ready to go, you’ll feel like you’re too invested to change your mind and you’ll no longer have an excuse not to go.
5. MAKE A SCHEDULE
Sometimes life can become so busy that we just forget to workout. But the truth is, keeping active is just as important as eating, drinking and sleeping.
There’s no perfect time to workout, it's all about finding a time that works for you. If you know that you tend to work late, set your alarm half an hour early and schedule your workouts for the morning.
Exercise isn’t about sacrificing hours of your day, all it takes is 30 or even 15 minutes. Once you’ve created a schedule, stick to it! Soon, it’ll become a part of your daily routine and you won’t have to think twice about doing it.
READ MORE: How To Introduce Fitness Into Your Weekly Schedule
6. DO IT FOR YOURSELF
If there’s one thing that you take from this blog, it’s to remember to always workout for you and no one else. Keeping fit and working out should be about making yourself feel great and aiming to be your own best self.
Every time you workout, acknowledge that you have done something good for yourself and celebrate that. With that being said, it’s a good idea to track your progress! This will give you a sense of direction, so you can see where you’re performing well and where you might need to make some adjustments. It’ll also give you that all important motivational boost to keep on smashing it.
When it comes to figuring out how to get back into the gym, the important thing to remember is to do it at your own pace and on your own terms. There are so many benefits to working out, but equally, doing too much too quickly can take its toll. We promise you, you will improve, it just takes time and patience.
For top tips on how to maintain your fitness motivation, see our blog here.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!