5 Essential Exercises to Reignite Your Fitness Routine, According to an Exercise Physiologists

Getting back into a fitness routine after a long break can feel both exciting and intimidating. Whether you’ve been sidelined by a busy schedule or simply lost your rhythm, reintroducing movement into your life is an empowering way to reconnect with your body and boost your energy levels. But before you dive back in, laying a solid foundation of strength and stability is key to avoiding injuries and ensuring a smooth transition. The good news? It doesn’t take an elaborate gym session to get started—just a few targeted exercises designed to rebuild your base.

To help you ease back into fitness with confidence, Jason Dunning, Head of Research and Development at Nutritional Performance Labs (NPL) and an expert in exercise physiology, breaks down five transformative exercises to help you regain your fitness. With years of experience in human performance, Dunning has outlined essential exercises that are simple, effective, and perfect for jumpstarting your journey. These moves focus on strengthening your core and lower body, setting you up for long-term success—these moves not only prepare your body for running but also reduce the risk of injury, ensuring you hit the track with confidence.

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“Running demands a strong foundation, especially in the lower body and core, to avoid injuries and maximize performance,” says Dunning. His expert advice? Incorporate these targeted moves into your fitness routine to rebuild your base and stride forward with confidence.

Five game-changing exercises that will help you get back on track—literally.

1. Split Squats: Bulgarian or Regular

Reignite your lower body strength with split squats, an exercise that mirrors the single-leg action of running. Bulgarian split squats elevate your back foot for added intensity, while regular split squats or lunges are perfect for beginners. If you’re up for a challenge, try jump lunges to boost power and coordination. “Split squats are ideal for isolating key muscle groups like the quads, hamstrings, and glutes,” explains Dunning.

How to do them:

Regular Split Squat:

• Stand with one foot forward and the other foot back, about 2-3 feet apart.

• Lower your body until your back knee is just above the ground and your front thigh is parallel to the floor.

• Push through your front heel to return to standing. Repeat for 8–12 reps per leg.

Bulgarian Split Squat:

• Stand a few feet in front of a bench, placing the top of one foot on the bench behind you.

• Lower your body into a squat, ensuring your front knee doesn’t extend past your toes.

• Push back up through your front foot. Perform 8–12 reps per leg.

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2. Squats: Barbell or Bodyweight Jump Squats

Squats are a cornerstone of any strength-building regimen. Barbell squats provide added resistance for building power, but if you’re starting out, bodyweight squats or jump squats are effective alternatives. “Jump squats, in particular, build explosive power, which can improve running speed,” says Dunning.

How to do them:

Bodyweight Squat:

• Stand with your feet shoulder-width apart, toes slightly pointed out.

• Lower your body by bending your knees and hips, keeping your chest up and back straight.

• Push through your heels to return to standing. Aim for 12–15 reps.

  
  

Jump Squat:

• Perform a bodyweight squat but explode upwards into a jump at the top.

• Land softly, immediately transitioning into your next squat. Repeat for 8–10 reps.

Barbell Squat:

• Position a barbell across your shoulders and grip it firmly.

• Follow the same motion as a bodyweight squat, but keep the weight evenly distributed.

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3. Single-Leg Romanian Deadlifts (RDL)

“Stability is everything when it comes to running,” notes Dunning. Enter single-leg Romanian deadlifts, an exercise designed to strengthen your hamstrings, glutes, and lower back while improving balance. Training one leg at a time helps correct muscle imbalances, enhancing efficiency and reducing injury risk.

How to do them:

• Stand on one leg with a slight bend in the knee. Hold a dumbbell in the opposite hand of your standing leg.

• Hinge at your hips, lowering the dumbbell toward the ground while extending your free leg behind you.

• Keep your back straight and shoulders square. Return to the starting position by driving through your standing leg.

• Perform 8–10 reps per leg.

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4. Step-Ups

Simple yet powerful, step-ups mimic the motion of running while building leg strength and coordination. Start with bodyweight step-ups on a sturdy bench or platform, and progress to holding dumbbells as you gain strength. “This move prepares your legs for the repetitive action of running, making it a must-have in your routine,” says Dunning.

How to do them:

• Stand in front of a sturdy bench or platform.

• Place one foot firmly on the surface and push through your heel to lift your body upward.

• Bring your other foot up to meet the first, then step back down.

• Alternate legs and perform 12–15 reps per leg.

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5. Planks or Bird Dogs

A stable core is the foundation of every stride. Planks activate your entire core, while bird dogs focus on balance and stability—perfect for those easing back into exercise. Both moves help stabilise your pelvis, reducing the risk of lower back pain as you ramp up your runs.

How to do them:

Plank:

• Begin in a push-up position, with your forearms on the ground and elbows directly under your shoulders.

• Engage your core, keeping your body in a straight line from head to heels.

• Hold for 20–60 seconds, gradually increasing duration as you progress.

Bird Dog:

• Start on all fours, with your hands under your shoulders and knees under your hips.

• Extend one arm forward and the opposite leg back, keeping your core engaged.

• Hold for a few seconds before returning to the starting position. Alternate sides for 8–10 reps.

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The Bottom Line

Consistency is key when rebuilding your fitness foundation. “Take it slow, focus on quality over quantity, and let your strength build gradually,” advises Dunning. With these five exercises, you’ll regain the strength and stability needed to hit the pavement stronger than ever.

So, dust off those running shoes, embrace the journey, and get ready to rediscover your stride.