Buzz
For a decade, I practiced Brazilian jiu-jitsu three times weekly—maintaining a steady, albeit recreational, pace. While injuries or work occasionally interrupted, I consistently sparred with fellow enthusiasts.
Then came the pandemic, and my training routine disappeared. I tried jogging, HIIT, and occasional boxing to stay fit, but nothing matched the intensity of those grappling sessions.
Now, vaccinated and eager to return, I face a new hurdle: approaching 32, my fitness and stamina are far from their peak a year ago—let alone when I was 23. How can I safely and effectively rebuild my fitness after such a long break?
While my situation may differ slightly from yours, certain universal principles apply to anyone looking to restart their fitness journey after the pandemic disrupted their routines (or for any reason you paused your gym sessions).
Begin gradually and progress steadily
Resuming your previous workout intensity immediately isn’t advisable—you’ll need to start at a gentler, less demanding level. To determine where to begin, you can rely on scientifically-backed guidelines tailored to your prior fitness levels.
According to the American College of Sports Medicine, individuals should engage in “20 to 60 minutes of continuous aerobic activity” three times weekly. For those accustomed to intense workouts, 20 to 30 minutes should involve more vigorous exercises. The ACSM also suggests that severely unconditioned individuals may require shorter, more frequent sessions—under ten minutes, three to five times weekly.
This serves as a general foundation for rebuilding fitness, though starting points vary. The key is to begin at a slow pace—relative to your athletic background and comfort—and gradually reintroduce your body and muscles to physical exertion.
If you’re returning to weightlifting or high-intensity routines like wind sprints, avoid pushing your limits until at least the third week. The Cleveland Clinic warns that skipping caution in the early stages increases the risk of muscle injuries:
Overexertion can lead to significant discomfort post-workout or even cause muscle injuries. Starting at a lower intensity helps build endurance and retrains your muscles effectively.
Another helpful approach is to rate your workout intensity on a 1-10 scale. During the initial two weeks, keep the intensity below four. Gradually raise it by one or two points each subsequent week.
Set realistic goals
This is a challenge for me personally. Returning to a sport I’ve practiced for years, I expect to perform at my usual level immediately. However, after a long break—especially in a mentally demanding sport like jiu-jitsu—this expectation is unrealistic.
When setting expectations, prioritize both mental and physical well-being. The biggest obstacle is often self-imposed pressure, which can hinder progress. Consistent effort will eventually yield results, so treat this as a long-term journey rather than expecting instant success.
As personal trainer Greg Pignataro explained to Ladders, small achievements may seem insignificant initially, but their cumulative impact becomes evident over time:
For example, increasing the weight you lift by five pounds weekly might appear minor, but over months or a year, the difference becomes substantial.
Prioritize self-care
Most of us can’t dedicate as much time to fitness as we’d like. Balancing work, life, and exercise is challenging, so remember the essentials: stay hydrated, stretch, and cool down properly after workouts.
Depending on your fitness goals, you might choose between dynamic or static stretching. Dynamic stretches focus on movement and activity, helping prepare the body for intense exercise. Studies show they are effective for maintaining flexibility and strength.
Static stretching, likely more familiar, involves positions like touching your toes or pulling your foot back to stretch your quads. It’s ideal for lighter workouts or cooling down after more intense sessions.
Rebuilding fitness is a holistic process, blending physical, mental, and emotional elements. While it may take time to regain momentum, the effort will ultimately prove rewarding.
