Summer holidays, barbecues, and long evenings in the beer garden are great – but now that the season’s behind us, it’s time to get back into a proper fitness routine.

Whether you’ve been away from the gym for a few weeks or a few months, a smart restart is the difference between progress and problems. Here’s how to get back on track without injuring yourself or losing motivation, with tips from the AdMac Fitness personal training team…

Start Appropriately

It’s tempting to dive straight in and try to make up for lost time – but going from nothing to 100mph is a recipe for injury, overtraining, and burning out your motivation.

Your muscles, joints, and nervous system need time to re-adapt to training. Begin with manageable sessions, scale the intensity gradually, and focus on consistency. Remember: slow and steady beats boom-and-bust every time.

Make Training an Appointment

If you’ve been out of the habit, getting to the gym won’t feel as natural as it once did. Treat your sessions like non-negotiable appointments. Put them in your diary, set reminders, and commit as if it were a work meeting. The more structure you give it, the quicker training becomes routine again.

Hire a PT or Join a Group Class

Sometimes, motivation needs more than good intentions. That’s where a personal trainer or group training class comes in. Investing money in your fitness gives you extra accountability, while professional coaching ensures you’re training correctly. You’ll be guided through structured workouts, pushed at the right intensity, and supported by someone who wants to see you succeed.

Supplement Effectively

An increase in training means an increase in the demands you place on your body. Recovery is just as important as the workout itself. Smart supplementation can help:

  • Creatine to improve performance and strength.

  • Multivitamins to cover any nutritional gaps.

  • Protein to support muscle repair and growth.

  • Fish oil to reduce inflammation and aid joint health.

Think of supplements as support for the extra wear and tear your body is going through.

Prioritise Sleep

You can’t out-train poor recovery. With a busier training schedule, your body needs more time to repair. Aim for 7–10 hours of quality sleep each night. Good sleep isn’t just about quantity – set a regular bedtime, limit screens late at night, and create a sleep-friendly environment. Your energy, mood, and training performance will all benefit.

Getting back into the gym after summer doesn’t have to be daunting. Start sensibly, establish the habit, seek expert help if needed, and support your body with good nutrition and recovery. Do this, and you’ll be back to your best in no time – and ready to carry that momentum through the rest of the year.

Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…

AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.

We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.

For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!

Our locations are…

AdMac Fitness: Arch 457 Robeson St, London E3 4JA

AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD