Returning To The Gym?
how to return to the gym
The gym’s are slowly opening up, and unless you’ve had the luxury of a home gym, you’ve likely been using little to no weights the past few weeks. If that’s the case then you’re probably excited to get back to the weights! But… your body isn’t as ready as you think it is. Here are a few things to keep in mind for your first couple of weeks back to prevent injury and ease into your programming!
1. Have a proper warm-up.
Use dynamic movements and exercises that mimic the compound movements in your workout. You will be less likely to get injured and your body will be better prepared to lift heavier weight again.
2. Practice your lifts.
If you’ve been doing primarily bodyweight training or you’ve been training with little equipment, then you’re probably out of practice. Lifting weights is a skill and you CAN get rusty. When you get back on the gym floor, focus on getting comfortable with your compound movements again before upping your weight.
3. Don’t train to failure.
No matter how hard it is to hold back, it’s in your best interest to do so. Train sub-maximally so that you don’t cause too much muscle damage and make yourself sore for a week. Training at a 7 RPE (3 reps in reserve) should work just fine in most cases. Ideally, if you do get sore, it doesn’t last for more than a day or two. That way you can train more frequently.
4. Your pre-workout be hittin’ different.
If you didn’t take your pre while in quarantine, a full scoop might send you to the moon. Take caution with your supplements when restarting them.
5. Give yourself extra recovery time.
The first few weeks, your body will feel the extra stimulus. Give it time to heal, and don’t hit major muscle groups as often as you used to. Slowly incorporate them back into your programming.