Every January the same thing happens: busy gyms, new trainers and plenty of motivation. And every February we see people in clinic with tendinitis, overload and back pain who started with a little too much enthusiasm. The good news is that almost all of these injuries can be avoided with some planning.
In this guide we explain how to get back to exercise safely, whether you have been inactive for months or have never trained regularly.
Why we get injured when we return to training
The body adapts to what we ask of it, but each tissue does so at its own pace. Your cardiovascular system improves within a few weeks; muscles take a little longer; and tendons, ligaments and bones need months. When your heart and motivation move faster than your tendons, injuries appear.
The most common mistakes we see are:
- Starting at the intensity or volume you managed years ago.
- Training every day in the first week with no rest between sessions.
- Doing only cardio, with no strength work.
- Ignoring small niggles that warn of overload.
- Copying social media routines that are not designed for your level.
The golden rule: progress gradually
A simple guideline is not to increase your weekly volume (minutes, kilometres or sets) by more than 10% from one week to the next. If you walk for 30 minutes three days a week this month, do not suddenly switch to running for an hour every day.
The first two or three weeks are for building the habit, not breaking records. Finish each session feeling you could have done a little more.
Include strength from day one
Strength training protects your joints, improves your posture and reduces injury risk in any sport. You do not need heavy weights: squats, lunges, glute bridges, band rows and planks are an excellent base. Read more in our guide to muscle strengthening.
Two strength sessions a week combined with aerobic activity is an ideal mix for most people.
Warming up and resting are part of training
Spend 8 to 10 minutes warming up with joint mobility and gentle exercises that gradually increase in intensity. Afterwards, a few minutes of cool-down and gentle stretching will help you feel better.
Rest is when the body adapts. Leave at least a day between hard sessions that work the same muscle groups and look after your sleep.
Warning signs you should not ignore
Mild soreness for a day or two is normal. But stop and seek advice if you notice:
- Pain that appears during exercise and gets worse as you continue.
- Pain localised to a specific point on a tendon or bone.
- Swelling, a feeling of instability or locking in a joint.
- Discomfort that lasts more than a week or wakes you at night.
Spotting overload early usually means a few days of adjustment. Ignoring it can mean weeks off.
A simple plan for the first four weeks
- Weeks 1 and 2: three days of gentle aerobic activity (brisk walking, cycling or the elliptical) for 20 to 30 minutes and two short bodyweight strength sessions.
- Week 3: add 5 to 10 minutes to the aerobic sessions and one more set to the strength exercises.
- Week 4: if all is well, add gentle intervals or a new activity that motivates you, such as Pilates or a group class.
What if you already have an injury or pain?
If you are dealing with back pain, a grumbling knee or an old injury, the smartest move is to start with an assessment. A physiotherapist can identify strength or mobility deficits and adapt the plan so exercise becomes part of the solution rather than the problem.
Get back to exercise safely in Gines
If you want to start moving this year and do not know where to begin, or you have discomfort holding you back, we help you do it safely. At Therapeía Fisioterapia we see patients at Avenida de Europa 3G in Gines (Seville), just minutes from Bormujos, Espartinas, Castilleja de la Cuesta, Valencina and the rest of the Aljarafe area. After a full assessment we design a preventive group and training plan tailored to you. You can meet our physiotherapy team or book an appointment by calling +34 624 244 420.
For more information from a reliable source, see the World Health Organization on physical activity.
Frequently asked questions about getting back to exercise
How long does the body take to adapt to exercise?
The cardiovascular system improves in two to four weeks, muscles in six to eight and tendons and bones need several months. That is why progression should be gradual.
Is it normal to feel sore when returning to training?
Yes. Mild soreness for a day or two is normal at the start. If the pain is intense, localised or lasts more than a week, seek advice.
How many days a week should I train at first?
Three to four days is a good guide at the beginning, leaving rest days between hard sessions.
