Movement Reset: Getting Summer Strong Starts in May

May is the official gateway to summer. With well-lit evenings and comfortable temperatures, the energy of the season feels like an invitation to take your movement outdoors. But as eager as you may be to get out there, jumping straight into intense workouts is not the way to go.

If you’ve ever felt sore, exhausted, or even sidelined after diving back into exercise too quickly, there’s a reason. The body needs time to rebuild, not just strength and stamina, but the underlying systems that support them.

This season, a more effective approach is also a more sustainable one: easing back into movement in a way that works with your body, not against it.

Why Going “All In” Can Backfire

Our bodies are designed to adapt to the seasons. When activity levels drop during cooler months, the body falls out of “training mode.” Cardiovascular endurance declines, muscle strength decreases, and connective tissues, such as tendons and ligaments, become less resilient.

This process, known as detraining, is completely normal. But it also means the body is more vulnerable to strain when activity levels suddenly spike.

Exercise physiology research consistently shows that progressive overload, gradually increasing intensity and duration, is the most effective way to rebuild fitness while minimizing injury risk.

Rapid increases in training load, on the other hand, are associated with higher rates of injury and overtraining. A setback now can interfere with getting summer-strong.

May is for Nurturing Joints and Tissues

When we think about getting back into shape, we tend to focus on muscle-building, especially large muscle groups, and cardio. But connective tissues play an equally important role, especially when reintroducing intense physical activity.

Two key components of connective tissue are:

• Collagen – A structural protein that supports the strength and elasticity of tendons, ligaments, and skin
• Hyaluronic acid – A water-loving compound that helps retain moisture in the skin and contributes to joint lubrication

As natural production of both declines with age, you may notice increased stiffness after periods of rest, slower recovery after strenuous activities, and deeper wrinkles and skin dryness.

Keeping active in itself helps to stimulate circulation and tissue health, but nutritional support can also play a pivotal role in boosting skin radiance as well as joint, tendon, and ligament function.

Research suggests that collagen peptide supplementation may support joint comfort and connective tissue function, particularly when combined with exercise. (Try fan-favorite Youthful Beauty with collagen and hyaluronic acid.)

Before jumping back into a full routine, give your body a short window to warm up and transition out of “hibernation.” Research shows that even brief periods of consistent, moderate activity can begin to restore neuromuscular coordination, improve circulation, and reawaken muscles after inactivity.

In fact, within as little as two weeks, you can begin rebuilding foundational strength and movement efficiency, making it an ideal on-ramp before increasing intensity this summer.

2-Week Mobilizing Plan

Here's a simple plan to ease back in and reduce your injury risk. The goal of the first week is to gently reactivate key muscle groups and limber up connective tissue. The second week works to prepare your entire body for the demands of more frequent and higher-intensity movement.

Week 1: Activate Your Muscles

• 20–30 minutes of walking most days of the week. Take it outdoors. Natural light exposure has been linked to improved mood and circadian rhythm regulation.
• 5–10 minutes of mobility work daily, focusing on areas that tend to tighten during periods of inactivity, especially your hips, hamstrings, and shoulders. Try hip circles, shoulder rolls, lunges with a twist, and cat-cow for spinal mobility.
• 2–3 sessions of light strength training using body weight or minimal resistance. Focus on foundational movements including squats, glute bridges, incline push-ups, and rows. You should finish feeling energized, not depleted.

Week 2: Condition Your Heart and Lungs

• 25–40 minutes of brisk walking most days of the week with short intervals of fast-paced walking or light jogging (e.g., 1 minute fast, 2 minutes moderate). Interval-style training has been shown to improve cardiovascular fitness efficiency.
• 1–2 sessions of low-impact cardio exercise, such as cycling or swimming, for variety and joint-friendly conditioning
• 3 strength training sessions, 20–30 minutes each. Add weights or use heavier weights, and increase the number of repetitions. Introduce simple core exercises such as planks or dead bugs to support stability and strengthen the spine.

As you ease into your summer fitness routine, remember to adjust your nutrition to support changing needs. Prioritize protein intake to support muscle repair and connective tissue maintenance. Stay consistently hydrated to support hyaluronic acid production for smoother joints and radiant skin.

Nurture Joints and Skin with 2-in-1 Youthful Beauty

By prioritizing consistency, supporting your body’s natural structures, and progressing with intention, you create a foundation that lasts well beyond the season.

Treating May as a gateway to summer fitness builds a strong, healthy body that’s primed for any adventure so you can enjoy the season of fun ahead!