Back to basics: How to start exercising again when you’ve been out of the game

By Cherrie Blackmore (Head of Marketing at NPL)

Returning to exercise after a long break can feel overwhelming. The gap between where you are and where you want to be can seem enormous. But getting back on track is less about willpower and far more about strategy. Here is how to start, and more importantly, how to stay started.

1. Start smaller than you think you should

The most common mistake is going too hard too fast. Short, manageable sessions that feel almost too easy are far more sustainable than ambitious ones that leave you dreading the next session. Build one new habit each week and stack them over time. In week one, commit to drinking two litres of water a day. In week two, add a 30-minute walk outdoors. By week three, add a protein source to every meal. Small wins compound into real change.

2. Remove friction before you chase motivation

Motivation is unreliable. Preparation is not. Lay out your training clothes the night before. Choose a gym close to home or carve out a workout space at home. Pick sessions that don’t require complex planning. The easier it is to start, the more likely you are to show up, even on days when energy is low.

3. Focus on routine, not results

Early on, the win is simply showing up. Treat exercise the way you treat brushing your teeth: not up for debate but not emotionally charged. Results will follow. The routine comes first.

4. Expect discomfort, not failure

Soreness, fatigue and the creeping thought of “I’m nowhere near fit enough” are all normal when returning to training. They are signs your body is adapting, not signals to stop. Progress is uncomfortable before it becomes rewarding. Be patient with yourself. Every decision made today shapes who you are at the end of the year.

5. Build identity before you set goals

Rather than saying “I want to get fit”, start telling yourself: “I’m someone who trains”. When exercise becomes part of who you are, not just something on a checklist, consistency follows naturally. Identity is a more powerful driver than any target weight or finish line.

Getting back into exercise is not a dramatic overhaul. It is a series of small, deliberate decisions made repeatedly until they stop feeling like decisions at all. The right support, from nutrition to training, makes each of those decisions a little easier to keep.