Back to the beginning of your visit.



What I am all about and why I do what I do.

Blog and News

Read, learn and apply to become mentally and physically stronger.



One Run For One Life

My humanitarian running projects.


How I can help you reach your mental and physical objectives and trigger your transformation into the stronger you.



Contact Me

Whatever your question is, I can provide you with an answer.

Language Switcher

Experience our site the way you want to:

How to Rebuild Your Fitness After Losing It

by | Apr 6, 2023

This article was read 3609 times. Enjoy!

How to Rebuild Your Fitness After Losing It

The Ultimate Guide to Get Back into Shape

Welcome to the ultimate guide to rebuilding your fitness after losing it. Whether you took a break from exercise or experienced an injury, this guide will provide you with the tools and knowledge you need to get back on track. I’m an experienced endurance runner who has been through the process of rebuilding fitness several times. Through my experience and research, I have learned valuable tips and strategies that have helped me and others rebuild their fitness. Follow these steps, and you’ll be back on track to achieving your fitness goals in no time.

Step 1: Start Slow and Steady

The first step to rebuilding your fitness is to start slow and steady. It’s important not to push yourself too hard too soon, as this can lead to injury and setbacks. Instead, begin with low-intensity exercises like walking, cycling, or swimming. You can gradually increase the intensity and duration of your workouts over time. This will allow your body to adapt to the physical demands of exercise and reduce the risk of injury.

1.1. Create a Workout Plan

Create a workout plan that includes both cardio and strength training exercises. Cardio exercises will help you burn calories and improve your cardiovascular health, while strength training will help you build muscle and increase your metabolism. Make sure to include rest days in your plan to allow your body to recover.

1.2. Set Realistic Goals

Set realistic goals that are achievable in the short term. For example, aim to walk for 20 minutes every day for the first week, and then increase to 30 minutes the following week. This will help you build confidence and momentum, which will keep you motivated to continue.

1.3. Listen to Your Body

Listen to your body and don’t push yourself too hard. If you feel pain or discomfort, take a break and allow your body to rest. It’s better to take a break than to risk injury and setbacks. Remember, building fitness is a gradual process, and it takes time and patience.

Step 2: Incorporate Healthy Eating Habits

A healthy diet is essential for rebuilding your fitness. Make sure to incorporate healthy eating habits into your routine to fuel your body and support your fitness goals.

2.1. Eat Nutrient-Dense Foods

Eat nutrient-dense foods that are rich in vitamins, minerals, and antioxidants. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary drinks, as these can sabotage your efforts to rebuild your fitness.

2.2. Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Water is essential for proper digestion, circulation, and temperature regulation. Aim to drink at least 8-10 glasses of water per day.

2.3. Eat Enough Protein

Eat enough protein to support your muscle-building goals. Aim to consume 0.8-1 gram of protein per pound of body weight. Good sources of protein include chicken, fish, eggs, tofu, and beans.

Step 3: Gradually Increase Intensity and Frequency

As you begin to rebuild your fitness, it’s important to gradually increase the intensity and frequency of your workouts. This will help you avoid injury and build endurance over time.

3.1. Increase Duration and Intensity

Gradually increase the duration and intensity of your workouts over time. For example, you might start by walking for 20 minutes a day, then gradually increase to jogging for 30 minutes a day. Or you might start by lifting light weights and gradually increase the weight and number of repetitions over time.

3.2. Add Variety to Your Workouts

Adding variety to your workouts can help prevent boredom and keep you motivated. Try different types of exercises, such as yoga, swimming, or cycling. You can also try different workout formats, such as interval training or circuit training.

3.3. Incorporate Strength Training

Incorporating strength training into your routine can help you build muscle and increase your metabolism. Aim to strength train at least twice a week, focusing on all major muscle groups. You can use free weights, resistance bands, or bodyweight exercises.

Step 4: Find a Support System

Rebuilding your fitness can be challenging, but having a support system can make all the difference. Surround yourself with people who support and encourage your fitness goals.

4.1. Find a Workout Buddy

Find a workout buddy who shares your fitness goals. Having a workout buddy can make your workouts more fun and hold you accountable. You can motivate each other and celebrate your progress together.

4.2. Join a Fitness Group

Joining a fitness group can provide you with a sense of community and support. You can meet like-minded people and participate in group workouts or events. This can help you stay motivated and committed to your fitness goals.

4.3. Hire a Personal Trainer

Hiring a personal trainer can provide you with personalized guidance and support. A trainer can help you create a workout plan that meets your specific needs and goals. They can also provide you with feedback and motivation to help you stay on track.


Rebuilding your fitness after losing it is a gradual process that requires patience and dedication. By starting slow and steady, incorporating healthy eating habits, gradually increasing intensity and frequency, and finding a support system, you can rebuild your fitness and achieve your goals. Remember to listen to your body and take it one step at a time. Good luck!

Patrick Michel

Endurance Runner – Marketing Strategist

Patrick Michel is a Montreal-based endurance runner specializing in long-distance multi-stage charity ultra runs. For almost two decades, he has inspired many to engage in running, get fit and grow stronger physically and mentally. He has also written many articles about running.