How to Restart after a Long Time Without Training

In the ebb and flow of life, it's not uncommon to find oneself in a phase where the motivation or time for physical activity dwindles. Prolonged periods of inactivity can lead to the body adapting to a sedentary lifestyle, making the transition back to an active routine challenging. However, certain exercises can make this transition less daunting. This blog post will delve into these exercises, providing a step-by-step guide on how to perform them and highlighting their benefits.

1. Bodyweight Squats: The Foundation of Strength

Bodyweight squats are a versatile exercise that can be performed anywhere, making them a perfect starting point for reigniting your workout regimen.


  • Stand with your feet hip-width apart.
  • Extend your arms in front of you and slowly bend your knees, pushing your hips back into a squat.
  • Lower yourself until your thighs are parallel to the floor, maintaining a forward gaze.
  • Hold the position for a moment, exhale, and return to the starting position.

Benefits: Bodyweight squats primarily strengthen the glutes, quadriceps, and hamstrings. They also enhance the efficiency of routine movements such as standing up from a seated position or lifting objects from the ground. For an added challenge, incorporate dumbbells or small weights into your squats.

2. Plank: Core Stability and More

The low plank is an excellent exercise for building core and shoulder stability, reducing the risk of injuries during upper body workouts.


  • Lie face down with your forearms resting on the ground and elbows aligned with your shoulders.
  • Extend your legs backward, toes touching the ground.
  • Engage your core, push through your toes and forearms, and lift your body.
  • Maintain a straight line from head to heels, keeping your back flat.
  • Hold the position for 30 seconds before returning to the starting position.

Benefits:Planks are a fantastic way to train core and shoulder stability. If maintaining the pose for 30 seconds is challenging, start with 10 or 15-second intervals and gradually increase your endurance.

3. Barbell Deadlift: Strength and Flexibility Combined

The deadlift is a powerful exercise that improves strength and flexibility in the glutes and hamstrings.


  • Position an unloaded barbell on the floor in front of you.
  • Stand with your feet hip-width apart.
  • Keep your spine straight, chest up, and shoulders back and down.
  • Load the barbell with an appropriate weight.
  • Bend your knees slightly and lower your hips to grip the bar.
  • Lift the bar to your hips and engage your lats for stability.
  • Push your hips back, bend your knees slightly, and lower the barbell below knee height.
  • Exhale and push your hips forward to return to a standing position.

Benefits: If lifting a loaded barbell seems daunting, you can substitute it with dumbbells or an unloaded barbell. To gauge when to increase the weight, assess your fatigue level after a set. If you can easily continue, consider increasing the weight.

4. Dumbbels Row: Upper Body Strength

This exercise targets the upper body, starting with light dumbbells and gradually increasing the weight over time.


  • Position an exercise bench at a 45-degree angle.
  • Lie on your stomach on the bench, holding a dumbbell in each hand, legs extended, and heels on the ground.
  • Extend your arms down, along the sides of the bench.
  • Exhale and pull the weights towards your chest.
  • Pause briefly, squeezing your shoulder blades.
  • Lower the weights slowly towards the ground.

Benefits: This exercise strengthens the upper body. If lifting both dumbbells simultaneously proves challenging, try lifting one at a time to increase muscle activation.

5. Lateral Forearm Plank: Core and Gluteus Strength

The lateral forearm plank not only strengthens the core but also tones the gluteus medius.


  • Lie on your side, resting on your forearm.
  • Align your elbow directly under your shoulder to avoid excessive joint pressure.
  • Extend your legs, stacking your feet on top of each other.
  • Lift your hips off the ground, keeping your body as straight as possible from heels to head.
  • Maintain the correct position and posture for as long as possible.

Benefits: Balancing on one side forces the gluteus medius to work harder than usual for stabilization. Strengthening this muscle is crucial for maintaining hip health and stability, which is essential for daily activities and exercises like squats, lunges, or running.

In conclusion, these exercises provide a manageable starting point for reintegrating physical activity into your routine. Remember, consistency is key. Start slow, listen to your body, and gradually increase the intensity of your workouts. Happy training!

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