10 Tips to Help You Get Back to Exercising (2026 Men's Guide)

Quick Take

Getting back into exercise after a break feels daunting, but it doesn’t have to be. The key is starting absurdly small (the 5-minute rule), scheduling sessions in advance, setting yourself up the night before, and easing back in gradually to avoid injury. Build the habit first; intensity comes later. For men, regular training also rebuilds the energy, drive, and testosterone that make staying consistent easier.

We all know the feeling. Life gets busy and our health goals slip down the priority list. It might be illness, work, family commitments, or just getting carried away over the holidays — whatever the reason, your exercise routine has fallen by the wayside.

Starting up again can feel daunting. But no matter how hard it seems, you can get back into it — and you’re far from alone. A large share of UK adults fall out of regular exercise each year, with breaks lasting anywhere from a month to several years. The hardest part is simply starting again.

We won’t sugar-coat it: getting back into your routine won’t be effortless. But it will be worth it. Here are 10 practical tips to help you do exactly that.

Table of Contents

1. Make Yourself a Schedule

Open the calendar on your phone right now and block out three slots this week to train. Once it’s booked, it’s in your mind — and you’re far more likely to stick to it than to rely on training “when you feel like it.” Go on, do it now.

2. Use the 5-Minute Rule and Start Small

When you’re getting back into it, an hour-long workout can seem impossible — which leads to procrastination. Instead of overwhelming yourself, just commit to five minutes.

If after five minutes you genuinely don’t have the energy, stop. But more often than not, once you start moving you’ll feel like doing more. And even if you do stop at five minutes, you’ve started something — and that counts.

3. Focus on Just Getting Moving

How good we are at something often determines how likely we are to do it — but that’s a trap. It doesn’t matter whether you’re a complete beginner or a seasoned lifter. At this stage, simply getting your body moving is what counts.

4. Set Yourself Up the Night Before

Once those slots are in your calendar, don’t let anything get in the way. Lay out your gym clothes, pack your bag, and set your alarm. Better still, put the alarm on the other side of the room so you have to get up to turn it off — making it far more likely you’ll actually get going.

If you train after work, do the same prep the night before and take your gym bag with you. Having it by your desk is a constant reminder of what’s coming, and keeps you motivated through the day.

5. Do It for You

Tempting as it is to share your progress on social media for the encouraging comments, remember the only person you’re doing this for is you. Exercise takes time, effort, and dedication — and if it’s external validation rather than the activity itself driving you, motivation tends to fade. Do it because of how it makes you feel.

6. Get Yourself a Training Partner

It’s easy to skip a session when there’s no one to answer to. Ask a mate, family member, or colleague to train with you. You’ll feel more accountable, add some fun to your workouts, and get to catch up with them at the same time.

7. Take It Outside the Gym

The gym isn’t for everyone — whether it’s the atmosphere or the style of training. Some prefer fresh air, a run in the local park, or playing in a sports team. Being fit looks different for different people. If the gym isn’t working for you, don’t force it; if you’re not enjoying it, you’re more likely to be inconsistent or give up.

Remember, a habit is built from the activities you consistently choose to spend time on. The more consistent you are, the more exercise becomes part of daily life rather than a challenge.

8. Ease Back In to Avoid Injury

This one is crucial when returning after a break: don’t try to pick up exactly where you left off. Your strength, mobility, and conditioning will have dropped, and going too hard too soon is the fastest route to injury — which sets you right back to square one.

Start with lighter weights and shorter sessions, warm up properly, and accept some muscle soreness in the first week or two. Build the load and intensity gradually over several weeks. Patience now means consistency later.

9. Set a Goal to Work Towards

A concrete goal gives your training purpose and a deadline. It could be a 5k run, a target lift, a body-composition change, or simply training consistently for eight weeks straight. Write it down, track your progress, and you’ll find it far easier to stay motivated than training with no end point in mind.

10. Reflect on How Good It Feels

What puts us off is usually the effort we imagine, not the outcome we’ll get. There will always be days you don’t feel like training — but push through, and notice how good you feel afterwards. You might be a bit sore the next day, but you’ll never regret giving yourself the kick up the backside to get it done.

The Energy & Motivation Side (For Men)

If the real reason you fell off your routine — and the reason it’s so hard to restart — is that your energy and drive just aren’t what they used to be, there may be a hormonal factor worth understanding. In men, testosterone declines by roughly 1-2% a year after age 30, and low testosterone is a common cause of fatigue, low motivation, and difficulty building or maintaining muscle.

The good news is that exercise itself — especially resistance training — helps support healthy testosterone, creating a virtuous cycle: train consistently, support your testosterone, gain energy and drive, train more easily. If you recognise persistent low energy and motivation alongside other symptoms, it’s worth checking the 17 signs of low testosterone in UK men.

Ready to Get Back to Working Out?

There you have it — follow these tips and you’ll be back into your routine before long. The hardest part is simply starting; momentum builds from there.

If low energy and drive are holding you back, a natural testosterone booster can give you extra support to get going. TestoPrime uses a 100% natural formula designed to support energy, metabolism, mood, and motivation alongside an active lifestyle — helping you show up and stay consistent. (Note: TestoPrime is formulated for adult men.)

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Frequently Asked Questions

How do I start exercising again after a long break?

Start absurdly small — the 5-minute rule works well. Schedule your sessions in advance, set yourself up the night before, and ease back in gradually rather than picking up where you left off. Build the habit first; intensity comes later.

How long does it take to get back into shape?

It depends how long you were off and your starting point, but most people notice improved energy and fitness within 2-4 weeks of consistent training, with more visible changes over 8-12 weeks. “Muscle memory” means returning lifters often regain previous strength faster than building it the first time.

How do I avoid injury when returning to exercise?

Don’t start where you left off. Use lighter weights and shorter sessions, warm up thoroughly, and build load gradually over several weeks. Expect some soreness early on, but sharp or joint pain means you’re doing too much too soon.

How often should I train when getting back into it?

Three sessions a week is a realistic, sustainable target for most people returning to exercise — enough to build momentum and see progress, with rest days for recovery. Consistency matters more than frequency.

Why do I have no energy or motivation to exercise?

Often it’s simply being out of routine — and starting small usually fixes it. But persistent low energy and motivation in men can also signal low testosterone, especially alongside symptoms like low libido, weight gain, and low mood. See our guide to the signs of low testosterone if that sounds familiar.

Ryan Rigney

Ryan Rigney is a health and fitness writer who turned his personal struggle with low testosterone into a mission to help others. After spending years battling fatigue and weight gain, Ryan dove headfirst into researching hormonal health, eventually transforming both his body and his career. His no-nonsense approach cuts through medical jargon to deliver practical advice for men looking to optimize their hormonal health naturally.

💪 10+ Years Experience

10 Tips to Help You Get Back to Exercising (2026 Men’s Guide)