How to Get Back on Track After Falling Off Your Fitness Routine
- Ane McGrail
- May 10
- 2 min read
We’ve all been there.
One missed workout…
Turns into a weekend off…
Turns into, “Wait, when was the last time I even trained?”
If you’re nodding right now — same here.
I’m in that lull myself.
So let’s talk about how to get back on track without shame, guilt, or all-or-nothing thinking.
Step 1: Stop Beating Yourself Up
You’re not a robot.
We all have things going on — a change in schedule, a new job, kids’ sports, family stuff… the list is endless.
Falling out of routine doesn’t mean you’ve failed — it just means you need a reset.
Remind yourself:
One off week doesn’t erase months of progress.
You don’t need to “start over.”
You just need to start again.
Step 2: Shrink the First Step
Don’t aim for a full-blown, five-days-a-week comeback.
Instead:
Do one short workout.
Take one walk.
Prep one healthy meal.
Small wins rebuild momentum.
Trying to “do it all” often leads to burnout before you even begin — I did it last week, and this week? I fell back to one workout.
Step 3: Schedule It (Like, Actually Write It Down)
Don’t leave it to chance.
If you fail to plan, you plan to fail.
Block out a time for your next workout or meal prep session.
Treat it like a meeting you can’t cancel on yourself.
Step 4: Drop the Guilt, Focus on Consistency
You don’t “make up” for missed workouts by doubling up or punishing yourself.
Consistency wins over intensity — every time.
Step 5: Remind Yourself Why You Care
Ask:
How do you feel when you’re consistent?
What’s one result (physical, mental, emotional) you’re proud of?
What’s one reason you want to stay active right now?
Write it down. Stick it on your mirror.
Let your “why” pull you forward — not guilt push you back.
My Real Talk
I’m not immune to falling off track — I’m living it right now.
What matters isn’t how perfectly we stay “on.”
It’s how quickly, and kindly, we come back.
Start small. Stay steady.
Strong coffee. Stronger mind. Showing up again.
– Ane
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