September is the big moment for fitness resolutions. After a often less active summer, the urge to get back into it runs high — and that's a great thing. But it's also the time when people get injured most, simply because they restart too hard, too fast. Here's how to come back smart.
Why do people get injured on the comeback?
After a few weeks off, the body loses some of its adaptations: muscles are less toned, tendons less conditioned, the heart less trained. Trying to restart at the level where you stopped asks a "de-trained" body for an effort it's no longer ready to absorb. The result: excessive soreness, tendonitis, even strains. The good news: all of this is avoidable.
- Progression: restart at 50-60% of your previous level, and increase by about 10% a week.
- Warm-up: 5 to 10 minutes before every session, non-negotiable, especially for tendons.
- Hydration: September is still warm on the Riviera — drink before, during and after.
- Recovery: leave at least one rest day between sessions at the start.
- Listen to your body: pain that isn't ordinary soreness is a stop signal, not a challenge.
A simple 4-week plan
- Week 1: 2 light sessions — brisk walking, mobility, bodyweight strength. Wake the machine up.
- Week 2: 2 to 3 sessions, slightly longer, adding bands or light weights.
- Week 3: 3 sessions, gradually raising intensity. The body starts responding.
- Week 4: 3 fuller sessions. You've rebuilt a solid base, injury-free.
Easing back in doesn't mean going soft. It means building a solid base to last all year, instead of stopping at the first September injury.
Set a goal that sticks
The September motivation is precious fuel, but it fades fast if it isn't channelled. Rather than a vague goal ("get back into sport"), pick something concrete and measurable: three sessions a week, a hike in October, a full month kept up. Small wins keep the momentum going.
Get support so you don't quit
This is often where home coaching makes the difference: a fixed appointment, a plan adapted to your current fitness, and someone adjusting the load to spare you the "too much, too soon" injury. You harness the September energy without paying the price.
At TS Training we guide this comeback every year across Nice, Cannes, Antibes and Monaco. Your first assessment session is free — the perfect chance to restart on the right foot.
Frequently asked questions
After two months off, at what level should I restart?
Restart at around 50 to 60% of your pre-break level, then increase by roughly 10% a week. The body needs a few weeks to regain its adaptations.
Is soreness normal when getting back into it?
Yes, moderate soreness 24 to 48 hours after exercise is normal on a comeback. However, sharp, joint or persistent pain means you should ease off and seek advice if needed.
At what pace should I restart to avoid injury?
Two sessions the first week, then three, gradually increasing duration before intensity. Progression and warming up are the two keys to avoiding injury.
Can you get back into exercise after 60 in September?
Absolutely, and it's even recommended. You simply need an even more gradual restart, a good warm-up and ideally tailored support to keep movements safe.
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