Hey, team!
Holidays are great, right? Family, food, maybe a bit too much Netflix, and just a little less working out than you’d planned. No judgment—we’ve all been there. But now that the holiday vibes are winding down, it’s time to shake off the cobwebs and get back to training without crashing and burning.
Here’s your step-by-step guide to ease back into training and make it stick.
1. Don't Go Zero to Hero
I get it—you’re hyped to hit the gym or the field after taking some time off, but going all-out from day one is a recipe for soreness (and possibly injury). Ease into it, champ!
How to Start Smart
• Cut back your usual intensity by about 30-50% for the first week.
• Focus on form and technique over heavy loads or long distances.
• Gradually build back to your pre-holiday level.
2. Set Some Fresh Goals
New year, new goals, right? Use this time to refocus. Maybe you want to run a faster 5K, increase your max squat, or finally master that yoga pose. Having clear, achievable goals will help you stay motivated.
Pro Tip: Use the SMART method
• Specific
• Measurable
• Achievable
• Relevant
• Time-bound
Example: “I want to add 10kg to my deadlift in the next eight weeks.”
3. Warm-Up Like a Pro
After a holiday break, your body might feel stiff or sluggish. A proper warm-up is key to avoiding injury and getting the most out of your session.
Warm-Up Routine
Start with 5-10 minutes of light cardio (like jogging or cycling). Add in dynamic stretches: leg swings, arm circles, and hip openers. Include activation exercises like glute bridges or banded lateral walks. Then gradually build into your movement patterns and weights you want to use.
4. Prioritise Recovery
Your body might take a little longer to bounce back after the holidays, so make recovery a priority.
Recovery Hacks
• Sleep: Aim for 7-9 hours a night—your muscles need it.
• Hydration: Water is your best friend, especially if you indulged in a few holiday drinks.
• Nutrition: Get back to whole foods, lean proteins, and plenty of veggies.
• Stretch and Foam Roll: Loosen up tight muscles after your workouts.
5. Focus on the Basics
Don’t overcomplicate things. Your first couple of weeks back should focus on fundamental movements: squats, lunges, push-ups, pull-ups, and core work. Rebuilding your base strength and endurance will set you up for long-term success.
6. Find Your Motivation
Getting back into training isn’t just about discipline—it’s about finding something that excites you. Maybe it’s signing up for a race, joining a new class, or training with a friend.
Motivation Tips
• Create a killer playlist.
• Track your progress—seeing improvements is addictive.
• Reward yourself (new gear, cheat meal, etc.) when you hit milestones.
7. Listen to Your Body
If you’re feeling extra tired or sore, it’s okay to dial it back. Taking a rest day doesn’t mean you’re slacking—it means you’re smart. Overdoing it now could lead to injury, and that’s the last thing you want.
8. Have Fun with It
Training shouldn’t feel like a chore. Try new exercises, switch up your routine, or grab some friends for a workout. The more enjoyable it is, the easier it’ll be to stay consistent.
Final Thoughts
Getting back into training after the holidays doesn’t have to be intimidating. Start slow, stay consistent, and enjoy the process. Before you know it, you’ll be crushing your workouts like you never took a break.
Here’s to starting the year strong—literally!
Stay active and injury-free,
Mickila @ReHub
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