Get Back to the Gym-Blue Cross and Blue Shield's Federal Employee Program

Get Back to the Gym

Try these suggestions to re-establish good, regular workout habits.

Been a while since you’ve been in the gym? No problem. If you haven’t been exercising regularly, these tips can help you get moving and back up to speed safely.

  1. Start out small
    Cardio fitness begins to decline slightly after only 3 days of no exercise. Muscle mass sticks around a little longer, with muscle loss starting after 3 to 4 weeks. When you get back in the gym, start with less intense workouts, and make small increases gradually.

  2. Pick and choose your moves
    When you’re getting back into shape, it’s important to build a solid base. Start with a mix of total body exercises, then slowly add more targeted moves.

  3. Don’t rush it
    The longer your break from the gym, the longer it can take you to rebound. Give yourself ample time to work back into a routine. For example, the average person who exercises 3 to 4 times a week could need 4 to 8 weeks to return to full strength.

Gym bag on floor with water bottle, fruit, and sneakers

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