As a fitness trainer, I have a confession to make: This year, I’ve spent more time away from the gym than actually working out. While some might consider this embarrassing, I don’t. In fact, I believe that breaks from the gym are a normal and crucial part of maintaining a healthy fitness routine.
It all began at the start of the year, when, as others were diving into their New Year’s resolutions, I was sidelined by gluteal tendonitis. The intense pain in my hip forced me to step away from the weights and focus on gentler movements like Pilates to rehabilitate the affected area.
Then, I went traveling. Although I managed a few workouts during my trip and briefly had access to a gym, my hip continued to act up when I returned to the UK. Rather than pushing through the discomfort, I shifted my focus to exercises that didn’t aggravate my injury, sticking with Pilates and mindful running.
Running became especially important as I had signed up for a half marathon in April. Long runs in the park and sprints on the treadmill took center stage in my routine. It wasn’t until after the race that I was able to return to more traditional gym workouts.
However, after a few solid months of training, I had to take time off again—this time for surgery. Now, eight months into the year, I’ve only had around 13 weeks of consistent gym sessions.
But I’m not worried. I understand that there are seasons for chasing fitness goals and seasons for recovery. Sometimes, building strength is crucial, while other times, our focus should be on rest and healing. The key is knowing when to challenge your body and when to let it recover.
So, if you’re currently on a gym break, don’t panic. Gym breaks are not only normal but can be beneficial. Here’s why, along with insights from PT Nancy Best, founder of Ladies of Crunch.
Understanding When a Gym Break Is Necessary
As my experience this year shows, there are various reasons why you might need a break from the gym, from injuries to a busy schedule.
“Taking a break from training is often related to physical or emotional circumstances,” says Best. “Whether it’s an injury that requires rehabilitation or a demanding work project, it’s common to have periods where you’re not following your usual training program.”
It’s important to remember that even fitness professionals take breaks. Despite the pressure we might feel from seeing others’ gym achievements on social media, breaks can actually support long-term, sustainable results. As Best points out, professional athletes also incorporate off-seasons or de-load weeks into their routines, periods where they reduce the intensity or volume of their workouts.
The Benefits of Taking a Gym Break
While taking a break from the gym might seem counterproductive, it can actually be beneficial. The NHS recommends that adults get at least 30 minutes of moderate-intensity exercise daily or 75 minutes of vigorous exercise weekly. However, this doesn’t mean you should push yourself constantly without rest.
Interestingly, studies suggest that short breaks from resistance training don’t result in significant muscle loss. After three weeks without exercise, one study found no notable decrease in muscle thickness, strength, or sports performance among previously trained individuals. Plus, muscle memory ensures that you can regain lost strength more quickly than when you first started training.
Research also indicates that intermittent training—alternating between periods of intense training and rest—can yield results comparable to continuous training. So, don’t worry if life gets in the way of your workouts; what matters most is that you return to your routine when you can.
Taking breaks can also improve performance, especially if you’ve been overtraining. Overtraining syndrome, a condition caused by excessive training without adequate rest, can lead to decreased performance and a host of psychological and physiological issues. Rest periods, even those lasting up to a month, are vital for allowing your body to recover fully and perform at its best.
If you’re dealing with an injury, rest is crucial for healing. Allowing your body to focus on recovery rather than forcing it to train is essential for long-term health and fitness. Moreover, rest days can have significant mental health benefits, reducing stress and preventing burnout.
If the thought of taking a break from the gym makes you anxious, it might be worth exploring your relationship with exercise. As Best notes, if the idea of resting for even a week leaves you feeling uneasy, it could be a sign that you need to adopt a more balanced approach to fitness.
5 Steps to Easing Back into Your Fitness Routine
As I prepare to return to the gym, I’m mindful that I’ll likely feel weaker than before. Here’s how I plan to ease back into my routine:
Take It Slow: Instead of diving straight into a structured plan, I’ll start with manageable workouts until I feel ready to commit to a full program.
Follow a Plan: Once I’m ready, I’ll choose a program that suits my current fitness level. I’ve previously enjoyed Shona Vertue’s Sculpt plan and am eager to try new workout guides.
Start Light: It’s tempting to pick up where I left off, but I know my body needs to ease in. I’ll focus on rebuilding strength gradually, starting with bodyweight exercises and light dumbbells.
Don’t Overdo It: I’m used to training five or six days a week, but I’ll begin with just two days of intentional workouts, complementing them with low-intensity activities like Pilates, walking, and cycling.
Have Fun: Ultimately, fitness should be enjoyable. Taking a break reminded me that exercise isn’t everything. I’ll focus on finding activities I love and maintaining a balanced approach to training.
How Long Should Your Gym Break Be?
Rather than worrying about how quickly your fitness declines during a break, focus on how long your body needs to rest. If you’re injured, work with a physio or PT to develop a rehabilitation timeline. If your break is due to lack of motivation or burnout, it’s important to reconnect with activities that bring you joy.
Remember, you’re more likely to stick to an exercise routine if you enjoy it. So, focus on your journey, not on what others are doing. Whether your fitness routine takes place inside or outside a traditional gym, the goal is to find a way to stay fit and strong in a way that works for you.
