5 Tips for getting back to the gym (and not die in the process)

Survive your workouts after the holidays.

2 min

By Ignacio Heredia
January 4, 2023

Why trust us?

The year has just ended and, like every January, you decide that your resolutions are going to be to read more and go back to the gym. We have a tip for both. Turn off your cell phone an hour before bedtime and commit to reading 15 pages a night (you won’t believe how much these two things will improve your sleep). As for the second goal, we have a few tricks for getting there. Even come spring, when the sun and good temperatures take you away from your fitness routine again. And yes, it is true that gyms in January are busier than the subway in rush hour. But doesn’t it make you feel a little better to know that you’ll be part of the only 12% who go to the gym? The latest Eurobarometer shows that’s the small number of Europeans enrolled in a place for workouts. The same survey also indicates that 45% of citizens in Europe never ever engage in any type of physical activity. And you, not wanting to be part of that huge number of sedentary people, already know that. It’s time to get back to the gym! So let’s take a look at some ideas that can help you beat the laziness to get back in shape after all the excesses of the recent holidays.

#1 Plan: To quote Antoine de Saint – Exupéry “A goal without a plan is just a wish”. Working out has to become a habit in our lives. Think about what days you are going to go to the gym, at what time, or the type of training you’re planning to do in each session. If you’re going to add supplements to your diet, or maybe some new equipment (new shoes, gloves, headphones…), get organized and have everything ready. If you don’t plan ahead, it’ll be easier for you to lose motivation.

#2 Pace yourself: If you haven’t been in the gym for a few weeks, don’t get ahead of yourself, and start slowly. It won’t do you any good to give it your all when you get back, if that means that the next day you’re exhausted and you stay at home unable to move. The WHO recommends exercising 3 to 5 days a week at a medium intensity. Start slowly and as you get into the swing of things, add more intensity.

#3 Realistic goals: When planning your workout, set goals that are realistic. In the short, medium and long term. Then you can meet these targets gradually and increase your effort. The most important thing at the beginning is establishing a steady routine, the results will come later.

#4 Rest: I’m sure you’ve heard a thousand times that ” resting is as important as training“. And no matter how many times it’s said, it’s still an undeniable truth. Resting and having good quality sleep is essential both for recovery and for our muscles to grow. When we rest, the body regenerates. You don’t need to work out every day of the week non-stop.

#5 Watch your diet: It’s the same with food as with rest. There’s no point in training like there’s no tomorrow, if we don’t look after our diet. Even more so when we’ve just been gorging ourselves on sweets, fats, alcohol and everything else put in front of us. And if your goal is body reconditioning, an effective way to do this is by entering a phase of calorie restriction. And as for supplements, it may be the perfect time to decide if we want to add any to our nutritional program. Both whey protein and creatine can be good options, as they are the two supplements with the most scientific evidence.

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