How to Return to Movement After Burnout or a Busy Season
If you're in a season of burnout, a major life transition, or just a chaotic few weeks — getting back into a movement routine can feel so much harder than expected. Even if you want to feel strong and connected to your body again… the motivation just isn’t there. You don’t know where to start. And when you try to jump back in, it feels like a grind — physically, mentally, emotionally.
If that’s where you are, you’re not alone. And nothing is wrong with you.
But here’s what is important to know: how you return to movement matters.
Because if you approach it with force, guilt, or unrealistic expectations, you’re likely to end up right back in burnout — or quitting altogether.
That’s why today I want to share a few simple, effective principles that can help you return to movement with care. These aren’t signs of laziness. These are the exact tools that help you build a routine that actually sticks.
💡 Prefer to watch? I share more about my recent experience returning to strength training after time away in this YouTube video.
1. Drop the “Make Up for Lost Time” Mindset
When you’ve taken a break from working out, it’s easy to feel like you need to make up for it — to train harder, do more, and get back to where you “should” be. But this mindset is a poisonous trap.
Trying to cram months of progress into a few workouts (or even worse, trying to punish yourself for the time away) only leads to soreness, exhaustion, and discouragement.
A better question to ask: “What’s one kind, doable way I can move today?”
Because the truth is: your mindset is everything when it comes to building a sustainable fitness routine.
2. Choose a Workout That Supports You (Not Punishes You)
After a tough season, it’s easy to think you need something “hardcore” — but that can backfire. Instead, pick something that’s encouraging and meets you where you are. This is not the time for extreme intensity or long, complicated routines. I’m never a proponent of those types of workouts (I think they’re all just a marketing scam), but we definitely want to avoid them when trying to come back after burnout.
The best workout is the one that feels mindful, specific, and intentional. We’re not just mindlessly jumping around for an hour!
I also think it can be really helpful to be led by an educated and skilled trainer when returning to movement (hi, nice to meet you 😊). Not only does this take the pressure off decision-making, but their guidance gives your mind something to focus on besides “I want to quit.”
So if you're choosing a class or video, look for a trainer who’s cueing you every step of the way — helping with form while reconnecting you with your body, not just yelling at you to “push harder.”
3. Don’t Go All Out — Scale Way Back
This part might feel counterintuitive, but it’s so important.
If you’re strength training, grab lighter weights than you normally would. Do fewer reps. Take longer rest breaks. Give yourself permission to ease in.
Going all-out on day one may feel satisfying in the moment — but it’s likely to leave you sore, depleted, and discouraged the next day. And that makes it way harder to come back again.
Success isn’t about intensity — it’s about consistency. Start smaller than you think you need to. Your future self will thank you.
These Are Not Shortcuts — They’re Sustainable Strategies
Let me be really clear: none of this is about “being lazy” or going easy on yourself just to get by.
This is how you rebuild trust with your body (and mind) and create a movement routine that feels good, lasts longer, and actually supports your life — instead of draining it.
If you’re struggling to get back into movement, it doesn’t mean you’re not disciplined or motivated.
It just means you need a different approach. A gentler one. A smarter one. One that puts care and sustainability first.
Free Class: Move With Me Today
If you’re looking for a starting place, I’d love to invite you to join me for a free 30-minute strength class. We’ll work hard — but in a way that’s intentional, supportive, and easy to follow. You’ll finish feeling strong, not spent.
