Recently, I took a break from my fitness routine—and for a few good reasons. First, I was heading on vacation, and most hotel gyms just aren’t set up for my kind of weightlifting. A few dumbbells and a bench don’t cut it. I was also starting to feel burnt out and frustrated with a lack of progress.

In total, I took two weeks off from lifting. I still managed to get in some movement—hitting at least 7,000 steps on a few days while we were away—but it wasn’t a focus. If you’re anything like me, you might think taking a break is a form of failure. That you have to push through no matter what in order to reach your goals.

I’m here to tell you—that’s not the case.

If you’ve fallen off track lately, you’re not alone. I’ve been there too, and I want to share how I’ve found my way back—time and time again.

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Step 1: Recognize the Need for Rest

Before you can bounce back, you have to understand the signs that it’s time to pause.

For me, the biggest red flag was losing excitement to train. That’s a huge deal because the gym is my happy place. It’s where I feel most accomplished. Even on my worst days—when I’ve had barely any sleep, awful cramps, or zero energy—I’d push through and leave feeling stronger and more in control of my day.

But one morning, when I didn’t need to get up early to drive my husband to work, I chose to listen to my body. I stayed in bed for an extra hour. That moment of rest was the first step in honoring what my body really needed.

Other signs for me?

• Stalled Progress: My weightlifting gains plateaued. My body weight wasn’t shifting. I wasn’t seeing changes physically or in strength, which told me something needed to change.
• Boredom: My program wasn’t challenging anymore. I felt like a robot going through the motions. Hitting new PRs usually fuels me, and I hadn’t hit one in a while—that was frustrating.

Those signals added up. I knew I needed to press pause, reset mentally, and allow my body the recovery time it deserved.

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Step 2: Easing Back In

After rest, comes the rebuild.

No matter how long I’ve been off, I always start small. I take the pressure off and let my body readjust. I reduce my weights and focus on simply moving through the motions. This helps prevent injury and gives my muscles a chance to wake up from their mini slumber.

I also add a little cardio to every session. Some days it’s a 1K walk, others it’s a 1K run—just based on how I feel. If I have extra time, I might work toward a time goal instead of distance, but strength training is still my main priority.

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Step 3: Set Realistic Goals

Let’s talk about steps for a second.

You always hear about the magical “10,000 steps a day” for fat loss and heart health. But as someone with a desk job and a busy family life, that’s not always realistic for me. My trainer suggested 7,000 steps as a more attainable goal, and it’s been working really well.

Now that I’ve added in more walking, I’m hitting that goal more consistently. Once I feel like I’ve mastered it, I’ll bump it up slowly—but only if it feels manageable.

I also enjoy running. It’s my go-to when I want to feel like I’m trimming down around my stomach (even though I know spot-reducing fat is a myth). But hey—if it feels good and keeps me motivated, I’m going to do it.

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Final Thoughts

Getting back on track doesn’t require perfection. All it takes is one small step—one intentional decision to move your body. Start slow. Be kind to yourself. Set small, achievable goals and celebrate those wins along the way.

Now it’s your turn:
What’s one small step you can take today to move forward in your journey?