What Happens After a 30-Day Fitness Challenge?

Your workout is done, and you finally have the satisfaction of ticking off the last day of your fitness challenge.

You did it! 30 days of working out every single day.

Now what? You had a plan for the whole last month, but now you can’t seem to figure out what to do.

Do you do another countdown? That’s a possibility for sure, but keep in mind that daily workouts can be hard on your body, and you should really take some time to recover before giving another challenge a go.

Remember that being done with a challenge doesn’t mean you need to stick to all the rules that got you through it.

What the Challenge You’ve Completed Can Tell You

Before you delete the app from your phone, take a look at it again. All the boxes are ticked, but which things did you need to rearrange for that to happen?

If you spent most of the month rushing home to fit in a workout before dinner, then you already know it’s not something you can keep doing.

You should also take a look at all the sessions you had to move or cut short.

Perhaps it was a piece of cake to fit in the evening workouts, but you kept pushing your Saturday sessions to Sunday. The month that’s behind you showed you how well your workout plan worked with the rest of your life, and you’d be smart to use that information instead of copying one challenge into another.

And what can you even compare?

If you started with, say, 8 press-ups and finished with 12 while using the same exact technique, that’s something concrete you can record. At the same time, something like a faster circuit is harder to judge, especially if you skipped an exercise or if you took different breaks.

If you didn’t write down anything while the challenge was going on, try to remember what you can and jot it down now.

The same goes for pretty much anything you started using during the challenge. Just because something is part of your (30-day) routine doesn’t automatically mean that it needs to stay there for its entirety.

If you bought something like Khavinson peptide bioregulator supplements or any supplements in general, make sure to check exactly what the label says before you decide whether you’ll keep using them or not.

Which Parts of the Challenge Should You Keep?

Once you’re done with the challenge, you’ll stop following it closely, but you can still keep some parts of it.

Keep Workouts That Go with Your Goal

Maybe you wanted to get moving again, and that’s why you started the challenge, and during it, you found some things you wanted to work on. Or you really liked lifting weights or running. This is what you should use to decide what stays and what goes.

Go back to workouts that made you do what you liked and write down what that involved.

This will allow you to repeat it without having to open the app and look through it.

Drop Daily Posts and Streak Rules

If you’ve spent a whole month taking photos of your workout or reporting back to a group, you’re probably sick and tired of it.

Once the challenge is over, you can just… Stop. But even with this, you can keep the parts you liked.

For example, maybe you liked the group chat because it’s excellent for motivation, and you can still keep talking to the people in it without being obligated to report your workouts. Maybe you post something once in a while, but there’s no pressure to post on a schedule.

Drop whatever was annoying and keep the good parts; it’s as simple as that.

Change Workouts You Can’t Fit in Your Day

Getting to class on time may have meant you needed to leave work early or wake up at 4 AM.

Either way, it’s exhausting to keep up with, so drop it or try to find a class in another time slot. If the class is so good that it’s worth getting up early for, maybe cut it down to twice a week instead of going every day.

It’s pretty much the same deal with equipment.

If you had to wait for machines between exercises, ask an instructor what you could swap that machine with. Tell them which parts of the class you liked and which ones were more annoying than anything.

That way, you can build a new routine around the things you enjoy.

Conclusion

You probably don’t want to spend another month rearranging everything in your life to fit in a workout, right?

So, forget the rigid instructions and enjoy not having a set schedule for a while. Pick what you really liked from the challenge and then build your new routine around that.

If you’re not quite sure you’re doing it right, you can always ask a trainer at the gym to help you out.