3 min readNew DelhiFeb 20, 2026 05:58 PM IST
Returning to your fitness routine after a break can often be more challenging than anticipated. Soha Ali Khan’s recent experience resonates with many who find themselves in this situation. After enjoying a refreshing holiday in Japan, the actor shared a snippet of her gym regimen on Instagram, highlighting the importance of circuit strength training. “The first workout after a break is the hardest – that’s why I chose circuit strength training! I aimed to wake up all my main muscle groups and shake off the jet lag,” the 47-year-old actress wrote.
ARTICLE CONTINUES BELOW VIDEO
This leads us to consider how women in their 40s can effectively navigate the transition back to their workout routines post-break.
When we take a break from our regular workouts, the body undergoes various adjustments in muscle strength, cardiovascular fitness, and neuromuscular coordination. According to Garima Goyal, a consultant dietitian and fitness expert, changes in activity levels, diet, and sleep patterns during vacations are completely normal. These adjustments can make it feel as though you’re starting from scratch when you return to your usual exercise routine.
“The first few sessions can be particularly demanding because your muscles and cardiovascular system are readjusting to the pre-break intensity,” Goyal explained. Muscle fibers lose efficiency when not engaged, and the cardiovascular system may not react as swiftly to exercise demands as it once did. This can result in heavier movements, labored breathing, and quicker onset of fatigue.
Psychological factors also play a significant role. Expectations set by prior performance can make the initial workout feel particularly daunting. “When your first session back doesn’t match your previous experience, it can create a sense of frustration. This misalignment between expectation and reality can amplify the challenges,” she added.
Additionally, our recovery rhythms can be affected by breaks. Variations in sleep, hydration, and metabolic signals in the body can hinder performance. If you dive back into an intense routine without a gradual easing in, it may lead to a rougher re-entry into fitness.
Exercise remains crucial during your 40s (Photo: Getty Images/Thinkstock)
Recognizing that initial difficulties are both normal and temporary can help ease the transition back into your fitness journey.
“Rather than trying to immediately match your pre-vacation intensity, it’s beneficial to ease into your workouts with shorter sessions, moderate intensity, and mindful movements. This approach can help you regain strength, endurance, and coordination effectively. After a week or two of consistent effort, your heart rate will stabilize, muscles will feel more reliable, and your workouts will begin to seem familiar again,” Goyal suggests.
Story continues below this ad
Viewing this as a phase rather than a setback makes returning to exercise not only smoother but also safer and more sustainable.
DISCLAIMER: This article is based on information from public sources and experts consulted. It’s always wise to consult with a health professional before starting any new routine.
Conclusion
As we navigate the challenges of getting back into shape after a break, it’s crucial to approach the transition with patience and self-compassion. Recognizing that initial hurdles are temporary can keep motivation high and foster a more enjoyable fitness journey. Whether you’re a beginner or a seasoned athlete, the key is to listen to your body and honor its needs during this recalibration phase. With time and consistency, that familiar rhythm of a fulfilling workout routine will return.
