Coming Back After a Break — Injuries, Setbacks & the Mental Game

Let’s talk about what happens when life throws a spanner in your gym routine. Maybe it’s been six weeks, maybe six months, maybe even some years — either way, getting back into it after time off (especially when injuries are involved) can be physically hard and mentally harder.

Recently, I’ve found myself navigating this exact space. A solid six weeks out of training, dealing with a flare-up of an ongoing condition, a new injury and realising I’m not returning to the gym as the same version of myself who left it.

And you know what? That’s okay. But it’s definitely not easy.

My Story: From Pain to Progress

Back in early 2022, I had a procedure done that kicked off what would become a pretty intense journey with my body. It led to spinal compression and bulging discs — two things that absolutely rocked my training life.

No idea what was going to happen

Wasn't expecting to end up here

From 2022 through to the end of 2024, I was doing everything I could to feel better. Weekly Physio, Chiro, Acupuncture, Rehab. You name it, I did it! Some weeks I felt amazing — like I was finally pain-free and back on track. Other weeks? I physically couldn’t get myself out of bed.

The inconsistency was brutal. Just when I’d feel like I was making progress, I'd get knocked back down again. The goal I had in my head, the version of myself I was trying to become... felt like it kept slipping further away.

I’ll be the first to admit: I’m not perfect. There were days I was stubborn. I pushed too hard when I should’ve pulled back. Tried to train through the pain because I missed the feeling of going all in. And looking back, I know that probably didn’t help my cause.

But things started to change in late 2024. I found someone who really got it — who listened, understood what I was dealing with, and helped me shift my approach. We’ve been working together since, focusing on what does work for my body, not just what I used to be able to do. It’s a long, slow road… but for the first time in ages, I feel like I’m on the right path.

Another Setback — and Another Lesson

Then came March 2025.

I injured my shoulder (the one that was supposed to be my good shoulder) — nothing major at first glance. I took a week off from upper body work and boom, it felt better. So I went straight back to training like normal.

Except… it wasn’t better.

I was pushing through pain and, unknowingly, making things worse. By May, I knew something really wasn’t right. I’d undone a lot of progress, and it hit hard mentally. I felt like I was going backwards again — watching the gap widen between where I was and where I wanted to be.

For the past 8 weeks, I’ve been back in physio, rehabbing properly this time. Slowing down (even when I didn’t want to). This week, I finally got the green light to start reintroducing weight into my upper body training. It feels like a massive win, but it also came with a reminder: just because something feels better doesn’t mean it’s fully healed.

And sometimes the hardest work isn’t lifting the weight — it’s resisting the urge to rush.

The Frustration of Starting Over

After a long break, your body feels different. Movements that used to feel second nature now feel clunky. Strength has dipped. Endurance has taken a hit. It’s not just humbling — it’s frustrating.

There’s this little voice in your head saying, “You should be further along than this.” But the truth is, you are where you are — and that’s the only place you can move forward from.

Injury Isn’t Just Physical

Coming back from injury isn’t just about healing the body. It’s about accepting a new way of moving, lifting, and thinking. For some of us, it’s learning to work around an injury or a chronic condition, not through it. That takes patience, a bit of creativity, and a whole lot of self-compassion.

Pain and discomfort can be a daily part of the process. It can make training feel more like rehab than fitness sometimes. And mentally? It’s a rollercoaster.

The Mental Game is Real

When your body can’t perform the way it used to, it messes with your head. You question your strength. You compare yourself to your past self — or to others — and you start to doubt what you’re capable of now.

But let me say this: progress looks different for everyone. Especially after injury or time off.

Sometimes, progress means just showing up. Other days, it’s modifying a movement. And sometimes, it’s knowing when to rest instead of push.

So, What Now?

Here’s what I’ve learned (and what I’m still learning):

• Go slow. This isn’t a race. Don’t rush the process trying to get back to your “before.” Focus on building your “now.”

• Listen to your body. You might need new ways to move. That doesn’t mean you’re broken — it just means you’re adapting.

• Talk about it. If you’re struggling, mentally or physically, you’re not alone. Reach out. Whether it’s a coach, a mate, or a professional — support helps.

• Celebrate the small wins. That first pain-free set? That first workout back? They count. They’re worth acknowledging.

Back after 6 weeks

Coming back from a break — especially when injuries are involved — takes a different kind of strength. Not just muscle, but mindset. If you're in this phase too, I see you. Keep showing up. Keep moving forward, even if it looks different than before.

You’re still in the game — and that’s what matters.