Mistakes People Make When Returning to Training After the Summer (and How to Avoid Them)

August 29, 2025

Summer holidays are, for many, synonymous with taking a break.
A break from work, from strict schedules, from tight commitments and—very often—from training.
It’s natural: we relax, we allow ourselves a few more indulgences, our pace changes, and our days seem to take on different priorities.

But September arrives punctually every year, and with it comes both the need—and the desire—to get moving again.

How can we get back to training without getting injured, without losing motivation, and without falling into the trap of wanting to make up for everything all at once?

Post – Summer Recovery: Why It’s Hard to Start Again

Our body is an extraordinary machine, capable of adapting quickly to new stimuli.

However, this also means that after a period of rest, our muscles, joints, and even cardiovascular capacity can regress.

The challenge isn’t just physical—it’s mental too: getting back into training after weeks of relaxation can feel like climbing a steep hill.

That’s why the key is not to force it, but to restart with a clear strategy.

5 Tips for a Smart Restart

Start Gradually

The temptation to make up for lost time is strong, but that’s exactly where the risk of injuries and frustration lies.

Choose shorter and more frequent workouts rather than a single, overly intense session that leaves you sore for days.

For example, begin at 50–60% of the load or intensity you were used to, and increase it progressively after two weeks.

Prioritize Consistency

The real goal in September is not to reach peak fitness immediately, but to rebuild your routine.

Schedule your workouts in your calendar as if they were business meetings: consistency comes from organization, not from fleeting motivation.

Focus on Mobility and Injury Prevention

Don’t underestimate the importance of warming up and stretching.

Your joints and tendons need elasticity before they can handle heavier loads.

Just 10–15 minutes of mobility drills and dynamic stretching can drastically reduce the risk of injuries.

Set a Clear Goal

Do you want to lose weight, run a half marathon, or simply feel more energetic in your daily life?

Without a clear goal, you risk losing direction along the way.

Apply the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) to set realistic and trackable milestones.

Listen to Your Body

Unusual pain, prolonged fatigue, or dips in energy are red flags.

Pushing too hard, too soon, can easily lead to setbacks—right when you’re trying to move forward.

It’s better to allow yourself an extra rest day than to risk a strain or injury.

Not Just Starting Again, but Never Stopping

Restarting your training after summer is an important step—but it’s only the beginning.

The real challenge is to turn this restart into a stable habit, fully integrated into your everyday life.

And that doesn’t mean working out every single day or chasing an unrealistic ideal of perfection.

It means building a sustainable balance—one that helps you feel good in the long term.

September is the perfect month to set new goals, but the watchword should be progressivity.

You don’t need to overdo it—you need to build a routine that lasts.

If you’d like a free consultation to discover what kind of sponsorship might suit you, contact us. We’re waiting for you!