Back the gym tips

Reviving Your Gym Game: 5 Proven Tips for Reigniting Your Fitness Journey

May 10, 2023

Are you returning to the gym after a long break? Or maybe you’re looking to kick-start your gym journey this year? Well, before you rush to the treadmill, book into a spin class, or acquaint yourself with the squat rack, you might want to consider some of our top tips to avoid unwanted injuries along the way. Follow our expert advice below and avoid these common mistakes when going to the gym!

1. Find a ‘New Normal’ (Well at least a starting point anyway!)

That’s right, one of the biggest mistakes in returning to the gym after a long break is expecting to pick up exactly where you left off. This usually results in a visit to see us. Even if you have been exercising over the past few months, unless you’ve got a full gym set up in your garage, your body will need time to adjust to running on a treadmill or lifting that 100kg barbell on the bench press again.

Start your first session back by finding a ‘normal’, comfortable weight to lift or distance to run. Build back up as the week progresses.

2. Gradually increase Gym Activity Level

When returning to exercise or looking to increase and progress your workout routine it is advised to do so gradually. That is if you want to avoid overloading your joints and soft tissues and developing overuse conditions such as joint pain and tendonitis. For example, when aiming to increase the amount of weight you’re lifting, your intensity or duration on the treadmill, or simply the frequency of gym visits, it is advised that you do so by no more than 10 percent each week until you reach your new goal.

Progressing gradually also allows you to strengthen your tendons, ligaments, and smaller stabilising muscles to avoid your body breaking down before you even get started!

3. Don’t Neglect Your Warm Up

If like me, it has been a while since you’ve gone to the gym, you’ve probably spent a lot of time slouched in your chair at home. This will have taken its toll on your body and mobility resulting in increased stiffness and deconditioning due to the types of exercise you were doing the last time you were in the gym.

Ensure you factor in enough time at the beginning of your workout to warm your body up properly. Also, work on some gentle mobility exercises to avoid developing muscle and joint pains. Our tip would be to go through a thorough foam roller routine to limber up before you begin.

4. Mix Things Up

Variety is the spice of life and the same applies to the type of exercise you do. One of the easiest ways to pick up an overuse injury is to repeat the same type of exercise over and over, whether that be bicep curling on the squat rack or running on the treadmill. Varying the types of exercise you do can help prevent overuse injuries by allowing your body to use different muscle groups. This will enable your body not to overload any one particular area of the body.

Try mixing your gym visit up with a combination of cardio and free weight exercises and throw in some extra core exercises for good measure too.

5. Training Your Full Body

Make sure that you perform exercises that target all areas of the body and not just the ‘mirror muscles’. Overtraining certain large muscle groups like the chest and shoulders can lead to imbalances in the body resulting in postural issues and impingement. It can also affect your lifting capacity! Before you start, make sure that you have a well-rounded workout plan that focuses on all areas of your body.

… and remember “Snap” is the name of a gym and not a sound your body should be making!

If you would like us to give you the once over for extra peace of mind before returning to the gym or would like some help developing a well-rounded exercise routine then please get in touch and we’ll help you choose a service that suits you.


Since seeing Louise (following an Achilles rupture repair), I have:

- Made it back onto tennis / squash courts to (tentatively!) celebrate 1 year anniversary of my surgery 
- Ran my fastest 10k at 43.57! 
- Ran 5k in 21:30 (vs pre-surgery PB of 20:18) 
- I increased my single leg calf lift to 59 kg (vs ~18 kg initially a few months ago) 
- I had a final appt with my consultant, who discharged me while congratulating me on a wonderful recovery

All the above is to illustrate that I'm absolutely delighted with the progress I have made since last summer when I couldn't do anything and the outlook seemed bleak. I'll be forever grateful for Louise’s guidance and support as I've navigated the long road back from my injury, and I appreciate the continued advice to help me prepare for more dynamic activity. Louise has been really fantastic and I couldn't have asked for better care.

Recovering from a full Achilles rupture. Started my work with Nina in feb and my progress has only been positive and upwards and I am almost at full speed again. Nina put me back together again almost from scratch. She is the best physio I have ever worked with and will again. Very knowledgable and very hard working. Can’t recommend enough.


What a great find! My orthopaedic surgeon recommended them and I can't rate Luigi, Gloria and the team more highly. Excellent service and very effective treatment- recovering nicely!


I am 84 years old, and have always been fit and healthy and exercised regularly. 3 years ago I underwent emergency surgery for peritonitis, and had a colonoscopy bag for 6 months and straight after surgery to reversal of the stoma. After this surgery I felt my legs very weak. To complete my drama, during the last summer I developed an abdominal hernia and had surgery for hernia repair. This made me even weaker specially at my legs. I have recovered but felt weak. I started my sessions at ALO Physiotherapy at the beginning of January, with the Vibra Machine combined with specific exercises. I have now recovered my body strength, particularly in the legs. I am now walking normally and without pain. I am delighted!


Great clinic with great people! I was so lucky to find this clinic and even more when I met Andre. He's a very talented therapist and a wonderful person who makes you feel comfortable every time. He helped me to resolve my back problems in few appointments and I will be always grateful to him! From my experience is the best clinic in London and I highly recommend them without any doubts!


One of the best physiotherapy centres in the world! The professionalism and knowledge of this centre amazed me.


I am so glad I found this clinic. Luigi has been amazing. After my 1st session I felt an improvement and now have ALOT more movement and significant reduction in pain. I couldn’t recommend this clinic & Luigi enough. So helpful and flexible whenever I have needed to amend appointments. Every one is fantastic. I will continue to come here for as long as I need.


Andre is the best physiotherapist I came across. As a dedicated martial arts practitioner, I regularly use his services. He has always managed to fix my various back and leg injuries. I would recommend Alo Physiotherapy to anyone who suffers from body pain.


Where do I begin? The journey has been too long with Andre Oliveira and ALO Clinic , as he helped me both physically and mentally to overcome an injury I had in both of my knees. A small injury , after following wrong treatment became chronic and I found myself unable to walk/stand/run and do the simplest things- the mental impact was worse. I was introduced to Andre by Eleftherios Pavlidis who runs Laertion in Athens. lefteris with his team were the first to accommodate the problem and told me what I need to do. As a Londoner, I was introduced to Andre and ALO Clinic, and the rest is history. Since February 2017 when I had the first session with Andre and he identified the biomechanic nature of the problem, along with the use of Tecar the results were visible after one month. Since then, along with personal effort and strengthening I did always guided by Andre, I the problem is restored and the pain is gone. I highly recommend ALO Physiotherapy Clinic , and Andre Oliveira for anyone who suffers from sport injuries , amateurs or professional top athletes.


Very professional staff and friendly environment. I felt a lot better after very first session. Appointment are easily available. I would definitely recommend this place


The care I received from ALO Physiotherapy was outstanding from the first session to the last. Sessions with Louise were informative as well as practical, allowing me to understand the context/logic behind treatment as well as tips to prevent future injuries. Louise was always readily available to answer my questions and the treatment process was collaborative rather than being prescriptive. Beyond the expertise of the team the quality of the equipment and facilities was incredibly high and aided my recovery significantly. I would recommend ALO Physiotherapy to anyone who requires physiotherapy treatment in the Marylebone area.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

ALO is an excellent well-run clinic and Louise Hynes who looked after me is a superb physiotherapist. Louise is knowledgeable, skilled and very efficient at her job. My sore shoulder was sorted out in no time thanks to her. Thank you, Louise, and thank you ALO.

Julian Webber, Harley Street Endodontist.

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