How to Restart Your Fitness Journey: A Brooklyn Coach’s Roadmap to Pain-Free Progress
The last few years have thrown nearly every routine off-course—and workouts took one of the hardest hits. If your dumbbells now serve as doorstops and your running shoes have permanent residence under the couch, you’re not alone. The good news? Reclaiming your rhythm doesn’t require heroics. We asked Morit summers, CPT and founder of Form Fitness Brooklyn, for the simplest, most sustainable route back to the gym, studio, or living-room mat. Here’s her four-step reset plan.
Step 1: Treat Day One Like Day One
“There’s no prize for sprinting out of the gate,” Summers notes. “But there is a prize for arriving without pain.”
Jumping from total rest to five HIIT classes in a week (or, worse, a two-hour “make-up” workout) is a fast lane to burnout, shin splints, and regret.
Beginner Benchmarks
- Walking, indoor cycling, or a short body-weight circuit on YouTube
- Frequency: 2–4 sessions weekly
- Duration: 20–30 minutes—even 15 counts the first week
Every ten days, add five extra minutes or one extra day—never both at once.
Step 2: Speak Up in Class
If you choose an in-studio session, march straight to the instructor.
“Introduce yourself as ‘coming back after a break,’” Summers advises. “A solid coach will show you modifications and remind the room that pacing is personal.”
Three Quick Things to Say When You Arrive
- “I’m returning after a long pause; I’ll need low-impact options.”
- “I plan on pausing whenever my body asks me to.”
- “If something looks advanced, just know I’ll opt for the starter version.”
Step 3: Retire Comparisons
Your 2020 squat PR is a memory, not a mandate.
Reality Check: Strength, mobility, and cardio all decline after about two weeks of inactivity. Expecting to match yesterday’s numbers sets you up for injury tomorrow.
Mindset Mantra: “I’m re-building, not repeating.”
Use a spreadsheet, fitness app, or good old notebook to log micro-wins—maybe an extra push-up this week or one fewer rest break next week.
Step 4: Own “Beginner” Like a Badge
Whether you’re brand-new or coming back for round two, embracing beginner status liberates you from perfectionism.
Starter Toolkit:
- Basic Walk: Stride briskly around the block; phone on Do Not Disturb.
- Stretch Session: 5 cat-cows, 10 hip openers, 15 shoulder rolls—total time: 4 minutes.
- Calendar Commitment: Write “Movement Appointment (MA)” in your planner; treat it like a dentist visit.
Once the first session is complete, celebrate—loudly if necessary—you’ve already conquered the hardest part.
Ready for a Next-Level Boost?
Try the crowd-favorite “Hot-Girl Walk” playlist trend or set a 3-minute alarm every hour for a micro stroll—a proven antidote to prolonged sitting.
Remember, returning to movement is a marathon of patience, not a weekend sprint. Start small, stay curious, and the rest will follow—one intentional step at a time.
