How do I get back into working out?

It finally seems like things are normal again. The kids are back in school, many are back to the office and the traffic is awful. But after a long two years many aren’t back into the same workout routine they once had. So how do we get that back?

1) Start exercising now, not tomorrow, not next week- now. This doesn’t mean jump right into your old routine and expect it not to feel different than it once did. You would not believe how often as personal trainers we hear, “when I get back in shape I’ll come back.” Uh, what? That is our job! We have all had clients come back after a hiatus and 90% of the time they are not in the same conditioned state- that is ok! Whether it is your trainer, your group class studio or your workout buddy, everyone is here to support you.

2) START SLOW. This means don’t be afraid to lift less weight, modify exercises or shorten workouts. Your conditioning and strength will come back if you stay consistent! You may be eager to pick up where you left off, but it’s important to start slow. Taking things slowly at first will help you avoid injury and get you back into shape more effectively. Don’t be discouraged if you can’t do everything you used to at first. It takes time to regain strength and stamina. Just focus on getting a little bit better each day, and soon you’ll be back in peak form.

3) As we mentioned in one of our previous blogs ( ) find a workout that you enjoy! There are plenty of other ways to get your heart rate up and break a sweat. If going to the gym, a run, a fitness class or seeing a trainer is the easiest way to stay accountable- do it!

4) Schedule it! If you’re trying to get back into working out, one of the best things you can do is to schedule your workouts for the week. By scheduling your workouts in advance, you’ll be more likely to actually stick to them. One way to schedule your workouts is to choose specific days and times that you’ll exercise. For example, you might decide that you’ll work out on Mondays, Wednesdays, and Fridays at 6pm. Another option is to choose certain activities that you’ll do each week. For example, you might commit to going for a run three days per week or attending a yoga class twice per week. Whatever approach you take, make sure to write down your plan so that you can refer back to it throughout the week.

5) Prep and plan your workouts! One way to prep for your workout is to lay out your clothes the night before. This way, you won’t have any excuses in the morning when it’s time to work out. You can also pack your gym bag the night before so that you’re all set to go. Another way to prep for your workout is to plan what exercises you’re going to do in advance. This will help you make the most of your time at the gym. You can even write down a workout routine and put it on your fridge as a reminder. This way you are mentally preparing yourself for what you are going to do the next day and you’ll be more likely to follow through.

6) Any is a lot better than none! Life gets in the way, motivation may be low some days but any movement is a lot better than none. If you get yourself moving I can guarantee you will do more than you thought you would. Often putting on those workout shoes is the hardest part. Once you start moving you will start to feel better. You may not set any personal bests that day, but just moving will help improve your mood and give you more energy.

7) Start by setting small goals! Something like working out three times a week for 20 minutes is a great way to start. Once you have achieved that goal, you can increase the frequency or duration of your workouts. You can also add in some strength training to help build muscle and improve your overall health. Many weeks the biggest accomplishment is completing each workout you set out to do, and that is something to be very proud of.

8) Remember how good it makes you feel! There are so many days I personally don’t feel like working out, but often my biggest motivator is how I am going to feel after my workout. Exercise releases endorphins, which have mood-boosting effects. It also helps improve sleep quality and reduces stress levels. Regular exercise has been shown to have positive effects on mental health, so even if you don’t feel like working out, try to remind yourself of the benefits.

The most important thing out of all of these tips is to just get started! Remember you will never regret a workout.

By Brett Kirkland


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.