How to Get Back Into Fitness After a Break: A Gentle Guide for Southwark Locals

You used to go. Maybe regularly, maybe not — but there was something. A class, a routine, a rhythm. And then life happened.

A pregnancy. A demanding job. An injury. A move across town. Or just… a bank holiday weekend. The weeks turned into months, and the months kept going.

If you're reading this, you're probably in that in-between space: wanting to start again but unsure where, or worried it'll feel nothing like it used to. That's one of the most common feelings people carry into our studio — and one of the easiest to move through once you actually show up.

This is a practical guide. Not a motivational speech. Just honest, grounded advice on what coming back looks like — and what options are available to you right here in Southwark.

Why coming back feels harder than starting for the first time

Starting from scratch has a strange advantage: no expectations. When you return after a break, you're carrying a memory of what you used to be able to do — and your body isn't there any more. That gap between memory and reality is where most people get stuck.

Here's what's worth knowing:

• Your body remembers more than you think. Muscle memory is real. Coordination, movement patterns, and core activation come back faster than they built the first time. Most people returning to Pilates or Barre notice their body "clicking back in" within two or three sessions — not weeks.

  
  

• Fitness isn't linear. You didn't lose everything. You lost some conditioning, some flexibility, some endurance. Those rebuild. The movement vocabulary — how to hold your body, how to breathe through effort — that stays with you much longer.

  
  

• Nobody in the room is thinking about you. This sounds blunt, but it's genuinely comforting: in a group class, everyone is focused on their own body. Nobody is tracking whether you used to be fitter. The room is much kinder than the voice in your head.

Start with what feels manageable, not what feels impressive

The biggest mistake people make when returning to fitness is trying to pick up where they left off. You don't need the hardest class. You need the class you'll actually go back to next week.

Here's a guide based on where you're at:

• If it's been a few months and you were reasonably active before:

Pilates is one of the best re-entry points. It's controlled, low-impact, and rebuilds core strength and alignment without the jarring intensity of HIIT or running. Mat Pilates and Strong Pilates are both options — Mat if you want to ease in gently, Strong if you want a bit more resistance from week one.

• If it's been a year or more, or you're nervous about your fitness level:

Barre is structured, predictable, and kind to your body while still being genuinely effective. It uses small, controlled movements that strengthen without overwhelming. Many people returning from long breaks tell us Barre gave them their confidence back.

• If you need something that doesn't feel like "exercise":

Zumba is movement disguised as fun. You dance for 45 minutes to Latin music and leave genuinely sweating — but the endorphin hit and the energy of the room carry you through. It's the class people come to when they need to feel good.

• If you've had a baby and you're rebuilding:

We run dedicated pre and postnatal classes— Mama & Baby Pilates, Strong Mama, Prenatal Pilates, and Baby-Wearing Dance Fitness. These are designed for exactly where you are, physically and emotionally. No rushing, no pressure. You can read more in our guide to postnatal fitness and safe return to exercise

The first class back: what to actually expect

Here's the truth about your first session back: it will probably feel harder than you expected, shorter than you feared, and better than you imagined.

Physically: You may tire faster. Your balance might feel slightly off. Some movements that used to be automatic will require concentration again. All of this is normal and temporary.

Emotionally: Most people feel a wave of relief within the first ten minutes. The anxiety about returning is almost always worse than the return itself. Moving your body in a room with other people — even strangers — has a grounding effect that's hard to replicate at home.

Afterwards: You'll feel good and excited right after the class. Expect mild soreness the next day, especially in your core and legs. This settles quickly. By your third class, your body has readjusted to the stimulus.

How to build a sustainable routine (not just a burst of motivation)

Motivation got you to read this article. It won't keep you going for six months. Here's what will:

• Start with one class per week. That's it. One. Put it in your calendar like a meeting. Protect it. The goal isn't volume — it's consistency. Once a week for six weeks will do more for you than four sessions in one week followed by three weeks off.

  
  

• Pick the same day and time each week. Routine removes decision fatigue. When it's "Tuesday 12PM is my Pilates class," you stop debating whether to go. It just becomes something you do.

  
  

• Don't compare yourself to anyone else in the room. Comparing yourself to the person next to you, or to the version of you from two years ago, serves no purpose. You're here now. That's the only thing that matters.

  
  

• Tell someone. Whether it's a friend, a partner, or someone in the class — saying "I'm getting back into this" out loud makes it real. The community at a studio like ours helps more than people expect. Many of our regulars started exactly where you are now.

What's available at TLAD this week

We run classes throughout the week at Copperfield Street, Southwark SE1 — a short walk from London Bridge and Borough Market. No membership. No commitment. Single classes available.

Check the full timetable and book whatever fits your week. If you're not sure which class to try first, our guide to the best fitness classes in Southwark and London Bridge breaks down every option.

See what's on this week, there are plenty of fitness classes available - from Pilates to Barre to Zumba.

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Frequently Asked Questions

What's the best fitness class to restart with after a long break?

It depends on your body and your goals. Pilates and Barre are excellent re-entry points because they're controlled and low-impact. Zumba works well if you want something social and high-energy without the intimidation of a gym. All our classes welcome complete beginners and returners.

How long does it take to get fit again after a break?

Most people notice meaningful improvements within three to four weeks of consistent weekly attendance. After six to eight weeks, strength, flexibility, and endurance are typically back to a noticeable degree. It's faster than you think — the body adapts quickly when the stimulus is regular.

Do I need to be fit to start a fitness class?

No. Every class we run is designed to be accessible. Instructors offer modifications throughout, and nobody expects you to keep up perfectly from day one. The whole point of a class is to build fitness — you don't need to bring it with you.

Can I come to just one class without signing up for a membership?

Yes. We don't require memberships. You can book a single class through our timetable and decide as you go.

Prenatal Pilates in London: Is It Safe (and Is It Worth It)?

Pregnancy changes how you move. It changes what your body needs. And for a lot of women, it quietly changes the relationship to exercise altogether — because when someone else is on board, the stakes feel different.

Prenatal Pilates is one of the few forms of exercise consistently recommended during pregnancy. Midwives suggest it. GPs often bring it up. But knowing that in theory is different from knowing what a class looks like, whether it's right for where you are in your pregnancy, and what you'll actually get out of it.

The short answer on safety

Prenatal Pilates is safe during uncomplicated pregnancies — and it's specifically well-suited to pregnancy because of its low-impact nature, its focus on breathwork, and the way it targets the muscles most affected by pregnancy without placing stress on the joints.

Both the NHS and the Royal College of Obstetricians and Gynaecologists recommend maintaining regular physical activity during pregnancy. Pilates comes up repeatedly in both sets of guidance, alongside swimming and walking, as one of the most appropriate options.

A few things matter here. The instructor needs to be certified in pre- and postnatal exercise — this isn't a general Pilates qualification. And several standard Pilates exercises aren't appropriate during pregnancy: lying flat on the back for extended periods, for example, becomes uncomfortable and inadvisable from around 16 weeks. A properly trained prenatal instructor will know all of this and modify accordingly without you having to ask.

The standard advice applies: always let your midwife or GP know you're starting a new exercise class, and check with them first if your pregnancy has any complications.

How prenatal Pilates differs from a regular class

More than you might expect.

Regular Pilates puts significant demand on the abdominal muscles — including exercises that can place strain on the linea alba, the connective tissue running vertically down the centre of the abdomen. During pregnancy, that tissue softens and stretches to accommodate the growing uterus, which means forceful abdominal work can contribute to diastasis recti (abdominal separation). A prenatal class is designed to avoid this entirely.

The emphasis shifts inward and downward:

• Pelvic floor. This is where a significant portion of every session goes — and for good reason. A strong, coordinated pelvic floor supports the weight of the pregnancy, reduces the risk of incontinence, and makes both the pushing stage of labour and postnatal recovery more manageable. Knowing how to relax the pelvic floor is as important as knowing how to engage it.

  
  

• Breathwork. How you breathe directly affects how your deep core functions. The connection between breath and the transverse abdominis (the deepest layer of the core) is central to prenatal Pilates — and the breathing patterns practised in class are directly applicable to labour.

  
  

• Posture and spinal support. As the bump grows, the centre of gravity shifts forward. The lower back compensates. The hips tilt. The result, for many women, is persistent lower back pain that worsens through the third trimester. Prenatal Pilates works the muscles that support the spine and counteract that forward pull — which is why many women notice a difference in back comfort within a few sessions.

  
  

• Pace. Everything is slower and more deliberate. This isn't a modification of a regular class — it's a different class, built from the ground up for where you are right now.

The benefits worth knowing about

Back pain. One of the most common and most disruptive complaints during pregnancy. Pilates is one of the most evidence-backed ways to address it, through targeted strengthening of the posterior chain and improvements to posture and movement habits.

Labour preparation. Pelvic floor coordination, breathwork, and body awareness are all directly relevant to birth. Many women who've done prenatal Pilates report feeling more in control during labour — not because Pilates makes labour easy, but because they go in knowing their body better.

Energy and sleep quality. Gentle, consistent movement is well-documented to improve sleep quality during pregnancy, particularly through the second trimester. It also raises energy over time, in contrast to the short-term boost that wears off quickly with more intense exercise.

A room where you belong. This one isn't in the research, but it's real. Coming to a class with other pregnant women regularly, creates a sense of community that's particularly valuable in a first pregnancy. The conversations after class tend to be as useful as the class itself.

When to start Prenatal Pilates

Prenatal Pilates is generally suitable from the first trimester for most women. But many find the second trimester the most natural entry point — often because early nausea has settled, energy has returned, and the pregnancy has become more visible (which makes modifications feel more intuitive and the community feel more relevant).

In broad terms:

1. First trimester: Appropriate for most women, if you have the all-clear. Fatigue and nausea vary a lot in these weeks, so be guided by how you feel rather than any fixed rule.

2. Second trimester: The most common starting point, and an excellent one. Your body is changing noticeably and the exercises are increasingly relevant.

3. Third trimester: Continuing is encouraged and beneficial; starting from scratch late in pregnancy is worth discussing with your midwife first.

What a session looks like

Classes at TLAD run on Thursdays at 1:40PM. The studio is at Copperfield Street, SE1 — about 10 minutes on foot from London Bridge station.

You don't need Pilates experience. You don't need a particular level of fitness. Here's how a session typically flows:

Arrival and settling. There's no pressure to be changed and on the mat before the instructor begins. Coming in calm is part of the class.

Warm-up. Gentle mobilisation of the spine, hips, and shoulders. Breathing exercises to connect breath with the deep core. This takes longer than in a standard class because it matters more here.

Main work. A combination of seated, side-lying, and standing exercises, adapted to the mix of trimesters in the room. No one goes into an unsupported position on their back. Modifications are offered throughout and are the norm rather than the exception.

Breathwork focus. From the second trimester onwards, specific attention to breathing patterns for labour becomes part of the session.

Cool-down and stretch. Extended and intentional. This is often the part people don't want to end.

After class: mats get packed away slowly. The conversations that happen in those few minutes are worth mentioning — they're one of the reasons regulars keep coming back.

Bring comfortable clothes you can move in and water. Mats are provided.

Book your spot.

No membership required. Single classes available.

Keep reading

Already had your baby? Read our guide to returning to fitness after birth — when it's safe to start, which classes are designed for new mums, and what to expect.

Bringing your baby with you? Mama & Baby Pilates runs every Tuesday at 10:30AM and is designed for exactly the next stage.

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FAQ

Can I start Pilates in my first trimester?

Yes, for most women with uncomplicated pregnancies. If you have your GP or midwife's go-ahead, the first trimester is a fine time to start. Listen to your body — heavy nausea and fatigue can make it sensible to wait until the second trimester, but there's no clinical reason to delay if you feel well.

What trimester is too late to start prenatal Pilates?

There's no hard cut-off. If you're already attending, continuing right up to your due date (with your midwife's guidance) is generally fine. If you're starting from scratch in the third trimester, it's worth checking in with your midwife first — but many women begin late in pregnancy without any issue.

Do I need experience to join prenatal Pilates?

No. Classes are designed to be accessible from scratch. Your instructor will explain everything and offer modifications throughout. Many regulars started with no Pilates background at all.

Is prenatal Pilates safe if I have diastasis recti?

Prenatal Pilates is well-suited to managing and preventing diastasis recti — it avoids the exercises that commonly contribute to it (traditional crunches, sit-ups, certain plank variations). Let your instructor know at the start so they can keep an eye on how you're moving.

Barre for Beginners: What No One Tells You Before Your First Class

You might have heard about Barre. Maybe you've seen it on a timetable, walked past a studio, or had a friend mention it. You're curious — but not sure what it actually involves, or whether it's right for you.

Here's a clear guide to what Barre is, what your first class will feel like, and why the thing that surprises most beginners (the shaking) is a sign you're doing it exactly right.

What is Barre?

Barre is a low-impact fitness class that takes inspiration from ballet, Pilates and yoga. The name comes from the ballet barre — the horizontal rail attached to the wall, used for balance during exercises. You don't need any dance experience. Most people in a Barre class have never danced in their life.

The movements are small, precise and controlled. You'll work muscles you didn't know you had, in positions that feel new at first and familiar within a few sessions. It's strength work, but without heavy weights. It's cardio, but gentle on your joints. It's flexibility work, but not a stretch class.

The combination of all three is what makes it effective — and why so many people keep coming back.

What actually happens in a Barre class?

A typical class at TLAD runs 60 minutes and follows a consistent structure. Once you've done it once, the format will feel familiar.

• Warm-up (5–10 minutes): Light movement — arm circles, small jumps, direction changes. Just enough to warm the body and get you present.

• Barre / Balance work (25–30 minutes): This is the core of the class. You'll stand at the barre (or use a chair) and move through a series of small, precise exercises: pliés (a gentle bend of the knees), relevés (rising onto the balls of your feet), leg lifts and hip work. The movements are small. The effort is not.

  This is where the shaking happens — more on that below.

• Floor work (10–15 minutes): You'll move to the mat for core work, glute exercises and inner thigh exercises. Slow, controlled movements, similar in feel to Pilates.

• Stretch (5 minutes): A full cool-down to finish. After holding so many small positions, the stretch at the end feels very welcome.

If you have any injury or joint concern, let your instructor know before class. Barre is gentle on the joints, and modifications are always available.

Why do my legs shake in Barre? Is that normal?

Yes — and it's actually a good sign.

The shaking happens when your muscles get tired and start working harder to hold a position. It means you've found the right range of motion and the muscles are fully engaged. People who've been doing Barre for a while actively look for that feeling in class — it's how you know the work is happening.

The first time it happens, it can feel surprising. By the third or fourth session, it starts to feel like progress.

If you're shaking, you're doing it right.

Do I need any dance experience?

Not at all. Most people in a Barre class have no dance background.

The ballet inspiration shows in the style and positions of the movements — the posture, the precision, the attention to alignment — but you're not learning choreography. Your instructor will guide you through everything verbally. Barre is a fitness class, not a dance lesson.

If you can stand at a barre and follow instructions, you can do Barre.

What should I wear?

Comfortable leggings and a fitted top work best — your instructor needs to see your alignment to guide you well.

For footwear, you can come barefoot or wear grip socks. Grip socks (the ones with small rubber dots on the sole) are popular because they make the floor sections more comfortable. You can pick up a pair online for a few pounds, or just come barefoot to your first class and see how you find it.

We provide everything else.

How is Barre different from Pilates?

The two are often mentioned together, and they do have things in common — both are low impact, both focus on controlled movement and core strength, both tend to attract people who want something more mindful than a gym session.

But they feel quite different. Pilates is mostly floor-based and focuses on spinal movement, core activation and controlled breathing. Barre is more upright and built around standing lower-body work with a ballet-inspired structure.

The simplest way to choose: if you want core and flexibility work on a mat, try Pilates. If you want standing leg and glute work with a ballet feel, try Barre. Lots of people at TLAD do both — they work well together.

Here's a full comparison of Barre vs Pilates if you'd like to read more.

How many sessions before I see results?

You'll feel it after one class — your glutes and inner thighs will let you know.

Visible changes — better posture, stronger legs, a more toned waist — tend to show after four to six consistent sessions. Posture usually improves first, because Barre works the muscles that hold you upright. People around you often notice before you do.

Barre rewards consistency. It keeps getting more challenging as you get stronger, which is why people stick with it long-term. Once a week is a good starting point. Many regulars build up to two or three sessions a week once they've settled into it.

One thing people often ask: will Barre make my legs bulky? No. The style of movement — many repetitions with little resistance — builds lean strength and tone, not muscle bulk.

Is Barre good for weight loss?

A 45-minute Barre class burns roughly 250–400 calories, depending on how hard you work. It's not primarily a cardio class, but it does burn energy and build lean muscle — and more muscle means your body uses more energy throughout the day.

People who do Barre regularly tend to look and feel different even when the number on the scales stays the same, because they're building muscle and reducing fat at the same time.

If burning more calories per session is your goal, combining Barre with Zumba or Strong Pilates gives you the best of both.

Where and when at TLAD

Barre classes run at The London Academy of Dance, Copperfield Street, London SE1 0EA. We're a short walk from Borough Market and London Bridge station.

Classes run on weekday mornings and lunchtimes. You can book a single class with no membership needed. See the full timetable for current times.