Steph Claire Smith's guide to getting back into exercise after a break

Start slow and build from there

Steph Claire Smith shares her top tips for returning to exercise and finding your strength again. Image: Steph Claire Smith

Steph Claire Smith is familiar with the need to regain motivation to exercise again after a break. Here, she shares her top tips for returning to exercise and finding your strength again.

If you’re looking at building up a healthy routine of movement in your life or returning to exercise after a break, I’m here to remind you that struggling with motivation is completely normal. In fact, it’s part of the game!

Getting started is always the hardest part (trust me, I’ve been there and remember the feeling too well) but there are certain ways you can kickstart your motivated and feel energised. 

There are a few things that I practised after having my son Harvey, and consistently worked on over the last couple of years that have really helped me feel like the best version of myself, and create a new routine that worked for my mumma/work life. 

So, here are my tips for getting back on the workout horse and finding your groove again, however that looks for you.

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#1. Find something you enjoy

I know my body really well; what type of workouts work for me and what workouts won’t. In other words, I know what I will enjoy! If you find an exercise type that makes you feel strong, doesn’t feel like torture, and you actually enjoy doing it, you’re far more likely to find the motivation to do it regularly!

So, first thing's first: Try out a few different types of movements and see what feels good for you. In the Kic app we have over 14 workout types, a lot of which are ideal for beginners, including Pilates, yoga, dance cardio, low-impact, strength, HIIT and more. The best part? These guided workouts are perfect for when you’re at home or going to the gym. 

Remember to listen to your body and your mood - the type of movement you were up to doing yesterday might feel completely different to what you’re up for today, and that’s okay.

The Kic guided workouts are perfect for when you’re at home. Image: Steph Claire Smith

#2. Set goals

Once you know what you like, then comes setting the intention to move regularly. When it’s been a while since I’ve moved my body, I like to set out realistic goals. 

For example, doing a workout every day is not an approachable or realistic goal for me right now. I cannot go from zero to 100, and I know whenever I do, I never sustain it. 

However, the goal also can't be too easy or infrequent, to the point that it’s not regular enough to reap the benefits of movement or build up those healthy habits. 

So, I find committing to a ‘minimum’ kind of goal like; ‘minimum of three workouts per week’ a more approachable and doable way of easing back in. I also find enrolling into a program or scheduling workouts to my planner through Kic really helps me stay accountable to those goals, particularly in the first few weeks.

I also like to start small. So, the workouts I plan for myself will be those I can do with little to no equipment and are anywhere from 5-20 mins long, nothing too long or challenging. If I complete something and I know I have more in me, I’ll jump back in the app and stack it with another Kic Mini (5-10 min class). 

#3. Keep yourself accountable 

Another thing I like to do to help me stay accountable is tell the Kic community, or my friends and family what my goals or intentions are, and encourage them to check in on me to help keep my motivation levels high. 

When I was returning to exercise postpartum, I loved walking and easing my way back into low impact workouts, like Christina’s Pilates Masterclasses, which involved a lot of slow, core-strengthening exercises which really helped to build my strength and pelvic floor.

Overtime, I have worked my way back to more challenging or fast-paced movements. I love Kika’s Pilates classes and am currently doing her 6-week challenge, which is three 20-30 minute workouts a week. I also love Strength classes with Danny, both in the Kic app and also my face-to-face sessions in the gym, and find that these are the perfect complementary exercises to Pilates.

Steph recommends starting slow and easing your way back into low-impact workouts. Image: Steph Claire Smith

#4. Reframe your mindset

The most important tip I’ll leave you with is one that almost always pulls me through the starting line; Don’t look at your scheduled workouts as tasks you have to do.

Instead, reframe this mindset and look at them as actions you’re so lucky to be able to do. 

Originally published as Steph Claire Smith's guide to getting back into exercise after a break