For some, heading back to the gym after a prolonged absence can be intimidating.  

Most people lose some muscle tone and endurance when they stop hitting the gym on a regular basis. This is especially true if you don’t have exercise equipment at your disposable when you’re working out at home.

The good news is, getting back into an effective workout routine at your local GoodLife Fitness doesn’t have to be difficult.

Below are 5 tips to help make getting back to the gym a habit, as well as a full 30-day workout plan to kickstart your fitness journey. If you have questions or want to look at different options for your fitness goals, speak to a GoodLife Associate for additional information and guidance.

  1. Make the time: Set aside time to come to the gym and focus on your fitness goals. This may require you to rework your schedule, but once you begin to prioritize your workouts, you’ll find it easier to make the gym a habit.
  2. Come prepared: Things may have changed since your last visit to one of our Clubs. To learn how to prepare for your first trip back to the gym, click here.
  3. Be patient and realistic: Sometimes, we want to jump right back into an exercise routine and pick up exactly where we left off. Unfortunately, the body doesn’t work that way. Sometimes, you have to rebuild strength, stamina and flexibility gradually through consistency and dedication.
  4. Add some variety: Spice up your workouts with a little variety. Don’t be afraid to try something new once and diversify your workouts. You’ll see better results, plus it’ll keep your mind stimulated and engaged.
  5. Have fun! Heading to the gym isn’t punishment. It’s about honoring your body, calming the mind, crushing your fitness goals and above all else, having a good time. If your workout isn’t enjoyable, bring a friend, try something new or even take a rest day to recover and relax.

Day 1: Lower-body workout
Day 2: Upper-body cable machine workout
Day 3: 6-step core crusher workout
Day 4: Total body cardio and toning HIIT circuit
Day 5: Active recovery day: 6 yoga poses
Day 6: Simple bodyweight thigh and glute workout
Day 7: Quick 15-minute workout
Day 8: Calorie scorching weighted cardio routine
Day 9: 5-step lower belly blast
Day 10: Active recovery day: brisk walking or a light jog on the treadmill for 20 to 30 minutes
Day 11: Knee-friendly leg workout
Day 12: 5-step workout for toning your back
Day 13: Fat-burning cardio workout
Day 14: 20-minute core, lower back and hip shred
Day 15: Active recovery day: 15-minute stretching routine
Day 16: Muscle building leg machine workout
Day 17: 4 step chest and core workout
Day 18: Hardcore HIIT cycling circuit
Day 19: 10-minute abs
Day 20: Active recovery day: brisk pace on the elliptical for 30 minutes
Day 21: Lower-body workout
Day 22: Upper-body cable machine workout
Day 23: The Stairmaster shred
Day 24: 20-minute core, lower back and hip shred
Day 25: Active recovery day: foam rolling and brisk walking or a light jog on the treadmill for 20 to 30 minutes
Day 26: Simple bodyweight thigh and glute workout
Day 27: Intense back machine routine
Day 28: Torch fat with this 20-minute rowing workout
Day 29: Abs and arms combo workout
Day 30: Active recovery day: 6 yoga poses