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General Workout Tips

5 Tips to Get Over a Fitness Slump

It can be hard to stay motivated when it comes to fitness. You might have a goal in mind, but it’s easy to get sidetracked and lose focus. Sometimes it can be due to major life changes (like kids, moving, new job, etc.) that can put you into a fitness slump, or it could simply be that fitness loses being a priority. However, there are ways to regain your fitness motivation.

First of all, don’t think too much – just start getting active! Set realistic goals for yourself and track your progress so that you can see how far you’ve come. Having an exercise buddy or joining an online community can help keep you accountable and provide support to keep you consistent. Finally, remember that it’s okay to take breaks now and then – this doesn’t mean you’re not committed to your fitness journey!

Here are five ideas to start working out again and successfully get over a fitness slump.

Please note this post contains affiliate links. There is no difference in price if you decide to purchase, but note that I will receive a commission.

1. Just start slow, being purposefully active

It can be hard to break out of a fitness slump, but it is possible. The key is to not think too much and just start being active. The more you do it, the easier it will become, and the more motivated you will be. It’s also important to start off slow in case your body is out of shape. Give it some time to adjust to working out again to avoid injuries and burnout.

One way to get started when you are in a fitness slump is to go for a walk. This will get your body moving and help you build up some momentum as you start exercising again. If you have kids, taking them out in a stroller counts. Going on long(er) walks with a consistent pace counts too; if you can, try to slightly elevate your heart rate to help your body slowly adjust back to working out. Additionally, make sure that your workouts are easy at first so that you don’t feel overwhelmed or discouraged by them. As your fitness level increases, you can then add more challenging exercises to your routine such as walking with weights or running.

Another idea is to do a quick workout at home when you have some downtime. This can be as simple as some squats and lunges in your living room, or tricep dips during commercials. If you do better working out on a machine, I recommend the Squat Assist Row-N-Ride, you can find my detailed review about it here. It is one of the most popular workout machines on Amazon for a reason.

2. Download apps or start programs that help keep you accountable

If you’re feeling stuck in a fitness slump, try downloading a workout app. With so many fitness apps available, it’s easy to find one that will make working out fun and convenient. obé fitness app (check it out with my promo code below) and Strava are two popular choices that offer great features like tracking your progress, setting goals, and connecting with friends. Strava is great if you are interested in running, and definitely makes running more fun. Downloading a workout app can help make exercising more enjoyable and provide the motivation you need to stay on track with your fitness goals.

obé fitness app is one of my favorite workout apps because it is very fun, the instructors are motivational, they have a huge variety of workouts, many live classes, and the classes are effective. If you are interested in a more in-depth app review check it out here.

If you think obé might be for you, try it out for free. You get a free 7 day trial, and then after that, with this BLISS50 promo code you will get 50% off your first month of monthly membership.

3. Make a choice to be active each day, even if it isn’t a formal workout

Staying active is a great way to get over a fitness slump and stay healthy. Even if it isn’t a formal workout, there are plenty of small activities that can be done to stay active each day. Going for a walk or a hike, gardening, playing with kids at the park, or even just walking to and around a park are some easy physical activities that can be done on a daily basis. These activities don’t have to take long and can help you stay in shape and keep your energy levels up throughout the day.

In order to stay consistent and not fall back into a fitness slump it’s important just to stay active. Being active outside is also great for mental health according to Harvard School of Public Health. They recommend finding calm outdoor surroundings (think somewhere without traffic, pollution, or noise) to get the most benefits. Even in cities, there are usually parks that suffice for some quiet away from the hustle and bustle.

4. Keep an eye on your diet

Eating healthy and keeping an eye on your diet can help you get over a fitness slump and motivate you to stay dedicated to your health goals. It is important to maintain a 360 view of your health in order for you to feel good and have energy. Eating healthy can provide the foundation for all other aspects of your life, such as physical activity, mental well-being, and social connections. By making small changes in your diet and lifestyle, you can create long-term habits that will help you reach your fitness goals.

If you are looking for some easy, healthy, and delicious food recipes you’ve come to the right place! Here is a list of some of my favorite recipes. If you have a sweet tooth I recommend trying this healthy chocolate mug cake (bonus: it’s super simple and quick) and if you are into soup this kale and chickpea soup is delicious paired with crusty bread. Another tip to make eating healthy easy is to meal prep and/or meal plan. Having leftovers, or not needing to go out last minute to buy grocery items, is key to making it easy to eat healthy.

5. Get social: talk with friends, try workout classes, join a running club

Being social can help you break out of your fitness rut and keep you motivated to stay dedicated to your fitness goals. Joining a running club, taking workout classes, or talking with friends about their fitness journey can help keep you accountable and make it more fun. You can also use social apps to connect with people who have similar goals as you and stay motivated together. Going to the gym or attending group classes is also a great way to stay motivated and make exercise more enjoyable. So don’t be afraid to get social when it comes to your fitness goals – it could be the key to success!

I mentioned it before but obé fitness is my favorite workout app, which allows you to add friends or even host workout parties. For in-person classes, I used to be (until I moved out of the city) a huge proponent of Classpass, which makes it more affordable to try studio classes in person. I also regularly use my Peloton spin bike and the Peloton App which has a ton of classes to try. No matter what you decide, only do what you enjoy! That will be the most sustainable way to keep up your fitness over time.

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I hope you discovered some new obtainable ideas about how to get over a fitness slump. Just remember to take it at your own pace! I’d love to hear if any of these ideas work for you or if you have any other suggestions.


  • Katherine McLee

    Love this post! Being intentionally active was key for me to get into fitness, even on a small scale so that tip alone is amazing! The other thing I found helped a lot was doing yoga/stretching for just 10 mins a day initially as it helped my muscles not feel so tight which then made movement easier!

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