By Coach Scott Hook
As I write this, I am personally in the middle of some time off sick.
In fact, there seems to be a theme lately.
A lot of people are either taking time off training because of sickness, pregnancy, travel, or major life events, or they’re just coming back after an extended break. It is that time of year. However, it is also the time of year when the first thing they ask is always the same…
“How long will it take to get my fitness back?”
Like most things in health and performance, my answer is usually the same… ‘it depends.‘
It depends on your training age (how long you’ve been training consistently), the level of fitness you reached before your break, and the habits you’ve kept while away.
It depends on your nutrition, sleep, stress, hydration, and daily movement, all of which play a role in where you were, where you are now, and where you are going.
But if we look at the big picture, real data, real experience from hundreds of members, and many years, my answer is usually this… You can regain a strong baseline of fitness in roughly 6 to 15 sessions.
This post will explain why that range exists, what influences it, and, most importantly, how to make your return as fast, effective, and sustainable as possible.
1. Start Slow, Stay Consistent
The biggest mistake people make after time off is trying to return at full throttle, headfirst, no time like the present!
They walk back into the gym, load the same barbell they hit before their break, and expect their body to perform the same way. That’s not discipline… that’s denial.
Think of it like learning a language.
If you haven’t spoken it in months, you’ll remember the basics, but you’ll need a few weeks of consistent practice before the flow returns.
At Vasse Strength & Conditioning, we recommend easing back in with 3 sessions per week for the first 3–4 weeks. That gives you 9–12 quality sessions to re-establish your rhythm, remind your nervous system how to move, and reduce the risk of injury.
After a week or two of illness, you might be able to return to 4–5 sessions, but scale back volume, intensity, and load. That might mean lifting 60–70% of what you used to, reducing your metcon rounds, or simply slowing your pace.
All in all, consistency is your best friend here. The goal is to rebuild confidence and comfort, not chase exhaustion.
2. Don’t Chase PBs! Chase Progress!
When you’ve been away, it’s tempting to “make up for lost time.” You want to prove you’ve still got it.
But chasing personal bests too soon is a surefire way to derail your return.
To be honest, I am not the kind of athlete who does better with more time off! Nope! And you might not be either; however, you may also be the kind of person who does better, but can you do it long-term and stay injury-free?
So the second step is to forget the extremes.
Instead, focus on getting your foundations back in order! Nutrition, hydration, sleep, and recovery, doing better, rather than the best!
A simple nutrition reset goes a long way:
- Eat real food and minimise processed snacks and quick fixes.
- Build meals around protein, vegetables, and healthy fats.
- Add complex carbs from whole foods like rice, potatoes, fruit, and oats to fuel your training.
- Don’t starve yourself. Under-eating while ramping back into training only burns you out faster.
Progress right now doesn’t mean heavier weights; it means better consistency, sharper movement, and more awareness.
When the bar feels heavy or your form starts to break down, stop early.
Your body doesn’t need punishment. It needs permission to rebuild.
3. Prioritise the Cool Downs
Recovery doesn’t start when you get home; it starts the moment the workout ends.
Now, admittedly, as the programmer, head coach and mastermind of VSC content, I am a shocker at cooling down. It is one of the most neglected tools in fitness, and we’ve only just made it a bigger focus at VSC.
But for good reason… it helps your body transition from high-intensity to recovery mode much faster.
After a hard session, your heart rate is high, your muscles are full of lactate, and your nervous system is still firing. If you finish your workout, throw your gear in the corner, and head straight to work or home, you’re leaving a huge recovery opportunity on the table.
If we can spend 5–10 minutes cooling down properly:
- Walk or bike lightly to gradually bring your heart rate down.
- Stretch key muscles that were under tension, like the hips, shoulders, and hamstrings.
- Breathe deeply for two minutes to reset your nervous system.
This short window post-training primes your body to absorb the benefits of your session faster. You’ll recover better, sleep better, and be ready for the next workout sooner.
Again, yes, something we haven’t done well in the past but are now doing, give us that little bit of praise, would you?
4. Supplement Smartly (Creatine + Protein)
To continue on that note, when you’re rebuilding fitness, every bit of recovery matters.
Two of the most effective, scientifically supported supplements for recovery are creatine monohydrate and protein powder.
Here’s how to use them effectively:
Creatine:
- Take 5g daily, any time of day. Consistency matters more than timing.
- It helps your muscles store more energy (ATP), improving strength, endurance, and recovery.
- It’s one of the safest and most researched supplements in the world. No need for loading phases or cycling.
Protein:
- Aim for 25–30g within 30–60 minutes after training.
- That’s roughly one scoop of whey or plant-based protein powder, or a full serving of lean meat, fish, or eggs.
- Protein rebuilds muscle tissue, supports recovery, and keeps you full, helping you avoid post-training overeating or energy crashes.
Together, these two supplements form the foundation of efficient recovery. They help your body do what it’s already designed to do… just faster and better.
5. Don’t Listen to Your Head! Listen to Your Body!
This one’s crucial. And yes, I can already hear you. Be patient and read the whole thing.
Your mind is the first thing that will try to stop you from getting back into rhythm. It will convince you that you’re too tired, too busy, or too far gone. It will tell you that one missed session doesn’t matter… until those “one sessions” add up to a month, or just one session for the week.
Your body knows what it needs, but your mind loves comfort. And comfort is the enemy of progress.
Here’s how to tell the difference:
- If your body is genuinely fatigued, aching joints, poor sleep, and no energy, rest.
- If it’s just mental resistance, push through.
A solid rhythm looks like 3 days on, 1 day off, or 4 days on, 2 days off.
A 50:50 schedule of train one, rest one, might sound balanced, but it’s a trap. You’ll never build momentum if you’re constantly restarting.
Remember… you don’t have to feel like training to train. You just have to show up.
Faith, discipline, and consistency win every time. And doing anything as much as you don’t do the thing is a recipe for complacency over consistency.
So Here It Is. The Truth About Getting Your Fitness Back!
Getting fit again isn’t about starting from scratch; it’s about reawakening what’s already inside you.
Your body remembers. Your strength, endurance, coordination, and resilience they’re all still there, waiting to be called back into action.
It doesn’t happen overnight, but it happens faster than most people think.
Six to fifteen sessions. That’s all it takes to feel capable again! To walk into the gym without second-guessing yourself, to hit a workout with confidence instead of fear.
Start small. Stay steady. Recover smart.
Do the basics well and often, and the extraordinary will follow.
So get up. Get after it. BECOME EXTRAORDINARY.