Returning to fitness: How to start and stay consistent

Returning to exercise after a long break can feel overwhelming, with the gap between where you are now and where you want to be often seeming significant.

However, according to Cherrie Blackmore, head of marketing at NPL, a sports supplement brand, getting back on track is less about willpower and more about having the right strategy in place.

She explains that the process is about building consistency through small, manageable steps rather than attempting drastic changes too quickly.

Start small and remove friction

A key starting point, she says, is to begin smaller than you think you should.

“The most common mistake is going too hard too fast,” Blackmore notes.

Short, manageable sessions that feel almost too easy are far more sustainable than intense workouts that lead to burnout or reluctance to continue. She recommends building one new habit each week, such as drinking two litres of water daily in week one, adding a 30-minute walk in week two, and including a protein source in every meal by week three. Over time, these small wins compound into meaningful progress.

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Blackmore also emphasises the importance of removing friction before relying on motivation. Since motivation can be inconsistent, preparation becomes key. Simple actions such as laying out training clothes the night before, choosing a gym close to home, or creating a basic home workout space can significantly increase the likelihood of following through. The easier it is to start, the more likely consistency becomes – even on low-energy days.

Focus on routine and identity, not results

Another important factor is focusing on routine rather than immediate results. She explains that early success should be measured by showing up consistently, rather than physical outcomes. Treating exercise as a non-negotiable part of daily life, similar to brushing your teeth, helps establish long-term habits, with results following naturally over time.

Blackmore also highlights the importance of expecting discomfort rather than interpreting it as failure. Soreness, fatigue, and self-doubt are common when returning to training, but these are signs of adaptation rather than setbacks. Progress, she notes, often feels uncomfortable before it becomes rewarding, and patience is essential throughout the process.

Finally, she stresses the importance of building identity before setting goals. Instead of focusing solely on outcomes such as “getting fit,” she encourages a mindset shift to “I am someone who trains.” When exercise becomes part of identity rather than a task, consistency becomes easier to maintain, as identity is often a stronger motivator than targets alone.

Ultimately, returning to exercise is not about dramatic transformation, but rather a series of small, deliberate decisions repeated over time until they become routine. Support systems, including nutrition and training guidance, can further ease this process and help maintain consistency.