From Pause to Progress: Simple Steps for Rebuilding Your Fitness Momentum

Apr 10, 2024

I want to share a personal realization that might be just what you need to reignite your favorite activities and workouts. While I’m feeling great now, not that long ago, a mild stomach bug slowed me down for two weeks. When I was ready to return to exercise, I wasn’t sure what to expect. I realized that knowing how to make small adjustments to my exercise routine empowered me to return swiftly and confidently. We all need time off now and then, whether it’s for travel, being under the weather, or recovering from an injury. Being flexible in your approach to fitness allows you to adapt and regain momentum whenever you return.

In a previous blog post, we looked at Progressive Overload. (Click here for that post.) You can apply the same principles in reverse to accommodate those times when you need to take it easy. Mastering the ability to adjust your workout intensity in both directions is key to maintaining a sustainable and effective fitness routine in the long run.

 

If you’re looking to dial things back a bit, here are some options.

  • Opt for simpler variations or exercises.
  • Lower the resistance: This could mean using a support for bodyweight exercises, choosing a lighter resistance band, or selecting a lighter weight. 
  • Reduce the number of repetitions or sets.
  • Extend your rest periods. 

How can you tailor these adjustments to specific exercises?

Plank and Push-up

  • Shorten the duration of your plank or decrease the number of push-ups.
  • Choose a simpler variation, such as wall push-ups or chair planks, to reduce resistance.

Side Plank

  • Shorten the duration of your plank.
  • Choose a simpler variation to reduce resistance. (Scroll down for video.)

Shoulder Bridge

  • Choose a less challenging bridge variation. (Scroll down for video.)

Lunge and Squat

  • Reduce the range of motion.
  • Decrease the number of repetitions.
  • Lighten the resistance by using less of your body weight or lighter bands or weights.

The Bottom Line: Embrace adaptability. Progress at your own pace.

I’d love to hear from you: drop me a line and share which exercise or activity you’re looking forward to tackling. And if you know someone ready to get back into their physical pursuits, feel free to pass along this message.

 

Here’s to a vibrant journey, tailored just for you!

 

Leila