Stuck in a Rut?

We’ve all been there. One minute, you’re smashing your workouts, feeling great, and sticking to your plan. Then suddenly, you just don’t feel like it anymore. Maybe life got in the way. Maybe you got sick, went on holiday, or just hit a slump and just can’t be arsed anymore.

Before you know it, weeks or indeed months have passed, and getting back into training feels harder than ever. You keep telling yourself, “I’ll start again Monday”, but that Monday keeps getting pushed back.

So, how do you break out of the rut?

Why Motivation Isn’t Reliable (And What to Focus on Instead)

The biggest mistake people make is relying on motivation to keep them going.

Here’s the truth:
Motivation is temporary.
It comes and goes.
If you wait until you feel motivated, you’ll never be consistent.

Think about it—how often do you really feel like training, eating well, and doing all the right things? Probably not every day. No one does. Not even those elite athletes you look at and admire, and yet, the people who stay fit don’t have some magic well of endless motivation.

What do they rely on instead?

Discipline & Habits – Doing the work even when you don’t feel like it.
Routine – Making training & healthy eating a non-negotiable part of life, like brushing your teeth.
Consistency – Focusing on the bigger picture instead of short-term ups and downs.

If you’re stuck in a rut, it’s not because you’ve lost motivation. It’s because you need structure and a plan to ease back in. It doesn’t have to be 100% of the time, if you plan it right you can still enjoy those little bits of what you fancy.

Strategies to Get Back Into Training After a Break

When you’ve been out of the gym for weeks or months, jumping straight back in at full intensity can feel overwhelming.

The key?

Start small.

Set the Bar Low (Seriously, Lower Than You Think)

The biggest mistake people make after a break? Trying to go all in too fast.

Instead of forcing yourself back into 5-6 intense workouts per week, start with:
Two or three 30-minute sessions.
A short walk instead of a full cardio session.
A lighter weights session instead of maxing out.

The goal is to rebuild the habit, NOT to punish yourself for time off.

Think of it this way: You don’t need to “earn” your place back—you just need to show up and build momentum again. Work out that non-negotiable amount of sessions you can do even when life is throwing all types of shit at you.

Shift Your Focus from Performance to Consistency

After time off, your strength, endurance, and fitness levels won’t be the same as before.

That’s normal. But if you focus too much on what you can’t do anymore, you’ll feel frustrated and discouraged.

Instead of thinking, “I used to lift heavier”, think “I’m building back stronger.”
Instead of thinking, “I’ve lost my fitness”, think “Every session is another step forward to where or what I want to be.”

Reframe your mindset: Right now, your only goal is to be consistent. Progress will come later. And it won’t take as long as you think to start seeing those gains again.

Schedule Your Workouts Like You Schedule Work or Appointments

If you only train when you feel like it, chances are it won’t happen.

Block out time in your diary for workouts—treat them like meetings you can’t skip.
Start small—if 60 minutes feels overwhelming, schedule 20-30 minute sessions instead.
Set a non-negotiable rule—even if you’re tired, show up and do something (even if it’s just mobility work).

The more you schedule movement into your life, the easier it is to make it part of your routine again.

Make It Enjoyable (Yes, Really, I know I have a distorted version of the word fun)

Let’s be honest—if you hate your workouts, you won’t stick to them.

Try a different type of training – If you’re sick of the gym, try small group training, a sport, or outdoor workouts.
Change your environment – A new gym, a different class, or even just switching your playlist can help reset motivation.
Train with others – Having an accountability buddy or coach makes it easier to commit.

Your fitness routine should support your life, not feel like a punishment.

How to Adjust Your Mindset for Long-Term Success

Accept That Ruts Are Normal

Every single person (even the most dedicated athletes) goes through ruts. Even your coach, I can put money on it that at some point they have gone fuck this I can’t be arsed, something has come up and their own training goes to the back of the line, I know this may shock some of you, but they are human as well and go through the same thought processes you do.

It doesn’t mean you’ve failed. It doesn’t mean you should give up.

Instead of beating yourself up, focus on what you can do NOW.

Focus on the “Next Right Step”

Instead of overwhelming yourself with how far you have to go, just focus on the next small step:

Today’s goal? Just get to the gym.
Not feeling the gym? Go for a 20-minute walk.
Struggling with food? Just aim for one protein-packed meal today.

Momentum builds with action—even the smallest step forward is better than nothing.

Shift from “All or Nothing” to “Always Something”

One of the biggest mindset shifts you can make?

“I have to be all in, or I won’t do it at all.” Change it to “Even a little progress is still progress.”

If you miss a session, it doesn’t mean the whole week is ruined.
If you have a “bad” meal, it doesn’t mean your diet is a failure.
If you don’t feel like training, even stretching or walking is still movement.

Your fitness journey isn’t about perfection—it’s about showing up as often as you can, in whatever way you can. We have gone through this here if you want more help with this.

Final Thoughts: Get Moving & Keep Going

Feeling stuck in a fitness rut? Trust me you’re not alone and never are when it comes to anything like this.

Step 1: Ditch the motivation myth—focus on small, consistent habits.
Step 2: Ease back in—don’t try to do everything at once.
Step 3: Find what works for YOU—training should be something you enjoy.
Step 4: Accept that ruts happen—progress isn’t about being perfect, it’s about showing up.

One thing our members have been shown to do is when they are in these ruts, they may put a message into the whatsapp group saying just that and all of a sudden they have message after message giving them the support they need to get up of the sofa.

The sooner you start, the sooner you’ll feel better.

What’s one small step you can take today to get back into your fitness routine? Drop a comment below!