Transitioning from being a childhood athlete with structured practices, built-in accountability, and the companionship of teammates to navigating fitness on your own in college can feel like a free fall into the unknown. The days are over of coaches yelling out sets, teammates pushing you through grueling drills, and rigid practice schedules that molded your routine. Suddenly, it’s just you—and it can be tough.
For many of us, being an athlete was never about solely moving our bodies but rather the energy exchange between teammates, that shared sweat equity, and the collective push toward a goal. For me 14 seasons of volleyball, 3 seasons of Track and Xc, 3 seasons of basketball, and 2 seasons of picking the grass in outfield for softball. None of this includes whatever random sports took place before middle school. I always have been apart of a team, so how do you get that spark back without the structure?
Embrace Self-Reliance, But Give Yourself Grace
Without a coach shouting instructions or a team relying on your participation, it’s easy to feel lost. I have talked to so many childhood friends about their current habits and how it truly is a struggle to navigate this world as an adult. Relearning how to train without a guide takes time and a healthy dose of patience. Start small. Set a consistent schedule and define your own goals, however modest they may be. Whether that is running a few miles, becoming a heavy lifter, remastering a sport, it’s all in your control. Becoming your own motivator is like building a muscle—it gets stronger with practice and lucky for you that past of being an athlete will kickstart you more than you know.
Start with the workouts that you are familiar with, for me the weight lifting days in volleyball totally set me up with basic knowledge on what I should do to train my leg muscles. Even though the routine may not be as efficient as it was during that class period, those classic drills are a great start to get comfortable in a gym with movements you are familiar with.
Be Your Biggest Cheerleader
When there’s no one on the sidelines cheering you on, it’s crucial to celebrate your own victories. That first mile you ran on a random Tuesday? It counts. The yoga flow you managed to get through despite feeling stiff? Pat yourself on the back. Motivation might not always be easy, but when you start celebrating the small wins, it becomes addicting to keep showing up. Especially when trying new workout classes, it’s so important to give yourself grace when your body is moving in ways its not used to. It’s so normal to want to give up- at least for me in group fitness classes. That’s why I prefer to move at my own pace in the gym. There’s no way to do these classes perfectly, just applaud yourself for showing up.
Seek Out a New “Team”
Finding a workout buddy can fill the void of camaraderie from your athletic days, and it can transform your fitness routine into something you genuinely look forward to. A few summers ago, I trained with a friend who had a similar goal of staying active during the break. We both agreed to a set schedule and showed up consistently, no matter how hot it got or how tempted we were to skip. Knowing that someone was counting on me made it harder to bail, and the same went for them. We became each other’s cheerleaders on tough days and celebrated small wins together, like hitting a new personal best or mastering a challenging exercise.
This kind of mutual accountability can be a game changer. Maybe it’s a friend who also wants to kickstart their fitness journey or a fellow student with a similar schedule. Scheduling workouts together and treating them like unbreakable appointments fosters both discipline and motivation. For those with a history in team sports, joining group classes or clubs—such as running groups, intramural sports leagues, or even fitness challenges—can provide that same sense of camaraderie. The shared experience of working toward a common goal alongside others can feel reminiscent of childhood practices and reignite the joy of exercising with a supportive team.
Group classes are a great way to channel that “team practice” energy. Whether it’s a spin class you attend religiously or weekly HIIT sessions that you treat like mandatory practice, the consistent faces and shared sweat can mimic the camaraderie of your past. Make these sessions non-negotiable; treat them like you would have treated a team training session.
Rediscover or Try Something New
For former cross-country runners, there’s magic in rejoining a running club, but this time on your terms. For athletes with a history in team sports, consider casual pick-up basketball games or joining a recreational league. And if you’ve always been curious about other sports? Now is the time to explore. Pick up tennis, try out pickleball, or take that martial arts class you’ve always wondered about. Fitness doesn’t have to mimic the past; it can evolve with your interests.
You Can Always Build Your Own Team
Just because you’re out of the structured world of youth sports doesn’t mean you have to leave the “team” aspect behind. If you can’t find an existing group that suits your interests, consider starting one. Put out feelers to find fellow runners, yogis, lifters, or basketball players on campus or in your community. Fitness thrives on connection, and when you crave that shared push of a team, chances are others do too.
In the end, transitioning from structured athletic practices to self-guided workouts is a journey. It’s about discovering new motivations, new connections, and new ways to love staying active. Your team spirit can live on—even if you’re the one creating the team.
