5 Tips for Returning to Training

Returning back after a long time off the gym (or training) whether it’s through a pandemic, injury or lack of motivation can be a daunting thought. Below are 5 top tips to help you with your return: 

1. Expectations too high?

Don’t expect to be at the same level you were before, the body is very good at adapting to the theory of ‘if you don’t use it you lose it!’ With 4 or more weeks off your usual training routines, whether it be weights or cardio, the body will lose lean muscle mass, your connective tissues (tendons and ligaments) will be weaker, your nervous system won’t feel like it fires the muscles as effectively as it did before and your fitness levels will likely to have decreased.

Be prepared that you will be starting from a much lower point than the last time you trained. The good news is your strength and fitness will return to previous levels and muscle memory will help you get there quicker than when you first began working out!     

2. Patience is Key  

Take it slow and be patient focusing on building up gradually. You will need to “re-condition” the body to get it use to the previous demands you placed upon it. Your muscles will be weaker, your tendons and ligaments will need time to re-strengthen and your nervous system will be feeling a little “rusty”.

Adding weights or pushing the body too hard too quickly is a sure-fire way of forcing yourself to have more time off the gym due to injury! 

3. Return of DOMS 

If you haven’t done much exercise in your time away from the gym there is a good chance the first few sessions you complete you will suffer with DOMS (Delayed Onset Of Muscle Soreness).

Be careful not to push too hard in the first few sessions to stop the DOMS being debilitating, it’s normal to feel the muscle has worked but high levels of pain could mean you have pushed your body too hard too soon. You will be pleased to hear this soreness doesn’t last long (usually around 48 – 72 hours) and the good news as you get back to training more regularly and consistently you will stop aching after your sessions.

Soreness isn’t a good indicator of how good your session was, it’s an indicator of how far over your work capacity you have gone. If you continue aching after a consistent training program you will need to look at your recovery from the sessions; are you completing the full package (nutrition, hydration, sleep, stress management)!? 

4. Perfect your techniques

Time off from the gym is a perfect time to rebuild your foundations, address weaknesses or rehab any lingering injuries you may have. Start to focus on perfecting the quality of each rep, rather than the weight you are lifting. The weight you will find comfortable lifting will improve week on week but using great technique will ensure you limit your risk of injury.  

Use this period effectively and before long you will be stronger and fitter than you were before your break! Just remember to be consistent and gradually increase the weights! 

5. Warm-Up Properly

The warm up is an important part of any session, not just when you are returning to training, it gets your body ready both physically and mentally. Using a warm up is a great chance to gauge how your “body feels”. I like to use a style of training called ramp sets in a warm up, you gradually work your way up to “working sets” (e.g. your working weight is 100kg for 8 reps, you will start with a set with just the bar for 8 reps, then up to 50kg for 8 reps then finally a set of 6 reps with 75kg). If at any point in your warm-up the weight or movement doesn’t feel right you know that you need to readjust your working set weight.