Starting from Experience: Reframing Your Return to Fitness
If you have ever fallen off of your fitness routine, this one is for you!
Last week I shared a walk and talk video on social media discussing the idea of “starting from scratch” when it comes to fitness. You can watch it on instagram or tiktok if you haven’t seen it. So often we think if we fall off of our fitness routine that we have to begrudgingly start over at zero. I took the time to reframe that because I do not necessarily believe that is true.
Yes, you may have lost some of the conditioning you acquired the last time you had a routine fitness practice. Maybe you have less endurance or you cannot lift as heavy. But you have not lost the knowledge you acquired during that time. Having this background knowledge automatically means that you are not actually starting from scratch.
But maybe there have been drastic changes in your life since the last time you were regularly exercising. Maybe you have been pregnant, become chronically ill, or aged quite a few years. Maybe the body or the lifestyle you have now feels so far from what you had the last time you were working out. In this case, I would love to offer you a compassionate reframe towards curiosity.
Getting back into fitness can be intimidating and even triggering. Approaching movement with curiosity can help soften the expectations so many of us impose on ourselves and allow for a neutral relationship to form. It may not look or feel exactly the same, but allowing ourselves space to explore movement in our current bodies can be a truly powerful tool.
I asked folks on social media what helps them get back into movement and I got hundreds of responses. It took me a while but I went through every single answer and I quickly started noticing some themes.
1. Starting Small and Gradual Progress
Many responses emphasize the importance of starting slow, taking small steps, and gradually building up. I talk about this all the time but going from 0 to 100 is often a recipe for burnout or injury. I got a lot of responses that focused on "starting slow," "small steps - breaking it down into baby steps," and easing in to movement with a plan that is not overly structure.
2. Self-Compassion and Lowered Expectations
In a very happy surprise turn of events, a significant number of people mentioned being kind to themselves, lowering expectations, and avoiding perfectionism! I am so proud to hear it. Traditional fitness often asks us to betray ourselves and use negative reinforcement to motivate ourselves to work out. I just don’t think that works! I have been trying to create a space where self compassion is an easier route to take. Examples from community responses include "being kind to myself," "gentleness and self compassion," and "letting go of the idea of perfection." Absolutely love to hear it!
3. Finding Enjoyable Forms of Movement
Many people in the community highlighted the importance of finding movements or activities they genuinely enjoy. This includes responses like "doing what I enjoy," "workouts that feel more like having fun," and "finding movement I love and want to do so it feels like self care." I know for some people this feels really hard or nearly impossible. If you live with chronic pain or have had a really rough time with fitness in the past, choosing something you “don’t hate” or going neutral may be an easier spot than joy.
4. External Accountability and Support
Seeking support came up frequently in these responses. Many people mentioned the value of having external support or accountability, such as workout buddies, trainers, or group fitness classes. This may not be everyone’s cup of tea but for a lot of folks, it really works! Examples include "having someone to be accountable to," "group fitness," and "external accountability." I was honored to see several of my members and programming clients mention that working with me has been that external motivator. Workout buddies and trainers don't need to be drill sergeants. I think much of the representation of what a personal trainer should be like does us a disservice. When I work with people, I focus on what works for THEM because they are a unique individual. It is a collaborative effort and not just one person barking orders at another.
5. Reframing Mindset and Motivation
Bringing it right back to the initial video that prompted this conversation, reframing your mindset around fitness and exercise can be a game changer! A big part of getting back into movement is mental. Yes, exercise targets your body and feeling physically ready to move is essential but mindset is huge! The responses I got were about focusing on how good it feels after exercising, shifting goals, and letting go of unhelpful "rules" or all-or-nothing thinking.
Final thoughts
It is really important to remember that life stays life-ing. That may mean you will have periods of time where exercise does not make it into the top 5 on your priorities list. Trying to stick to a movement routine motivated by guilt and shame is just not going to be fun. Your movement routine should support your life, not make it more difficult.
If you've resonated with these themes and are feeling curious about exploring movement in a way that works for you, I'd love to invite you to join our next Back to Movement workshop coming this October.
In this 75-minute virtual session, we'll dive deeper into:
Approaching fitness with genuine curiosity and compassion
Finding ways to start small that feel manageable for you
Exploring forms of movement you might actually enjoy (or at least not hate!)
Creating gentle accountability that supports rather than pressures
Reframing your mindset around exercise to focus on how it makes you feel
This isn't about "bouncing back" or starting from zero. It's about meeting yourself where you are right now and moving forward with kindness and intention.
If you're ready to explore a more neutral, sustainable relationship with movement, I'd be honored to guide you through this process. Let's get curious together!
