3 Tips to Help You Get Back to The Gym Without Hurting Yourself

I’m so excited to see people starting to get back into some regular exercise routines since gyms are starting to reopen and the weather (at least in the northern hemisphere) is more cooperative (especially for open water swimming!).

I  know this is not EVERYONE’s situation, but it is starting to happen around the world.

I certainly don’t want to get into a debate on whether or not gyms should be reopening, but whatever you believe, one thing is FOR SURE...we are not starting back up where we left off!!! 

Our body is in a different place now then it was pre-quarantine.

And listen closely: THAT IS OKAY!

It’s okay to have lost some momentum during this time.  But PLEASE do not re-enter the gym, guns blazing, thinking you’re going to be able to lift or move in the same way you once did without injuring yourself.

I know that can be a frustrating concept to take in but:

1. You’re not alone (we’re all in this together!)
2. This is a great chance to start all over and work your way up properly.

So instead of getting frustrating and feeling down on yourself about “everything you lost while in quarantine,” here are some tips to help you get back to regular movement safely:

​TIP #1 - Cut your workouts in half 

If you have had the ability to keep working out at the same capacity, then this may not apply to you.  But since the majority of us lost access to equipment and spaces, we likely had to scale back a ton even if we did work out during lockdown.

So, if you were swimming 3,000 yards before quarantine, consider swimming 1,500 yards the first few times you jump back into the pool. 

Again, I know you may want to just get right back to your old distances, weights, and reps but I promise if you start low you can build up, without injuring yourself, in no time!  Plus, something tell me that half of a your old workouts is still more than your quarantine workouts so look at it as a step forward.

If you are still concerned about getting in enough volume, try tip #2.

Tip #2 - Split your workouts into 2 sessions. 

I realize that some people can’t logistically make this happen, but if you can, you should.

Since you might not be used to the volume you were doing pre-COVID, allowing your body some reset time between sessions by splitting them up into 2 smaller sessions is wise.

Instead of reinforcing bad form, which can develop when you get tired, allow some rest, maybe even eat a meal or two, and finish up your session later in the day when you are more fresh again.

Then you get to say you’re doing 2-a-days ;-)

Tip #3 - Add more rest between intervals. 

This is another one that might be difficult to do for some of you.  But rest is crucial, whether you have been consistent with your workout routine or not.

If you were used to only resting 10-20 seconds between sets, consider doubling that for a few weeks.

This will give the muscles a fighting chance of repeating your movement with good form. There is no sense in continuing a workout when your form is completely gone.  This will just reinforce improper movement and greatly increase your risk of injury.

Whether you’re going back to the gym or going outside for more frequent workouts, please keep these tips in mind.  The last thing you need is to jump into something too aggressive only to find yourself back on the couch due to injury.  

We all want to get back to a normal workout routine, but let’s do it safely so that we can ensure long term physical health.

If you’re looking to get back into a regular routine but are not sure where to start or are nervous that you may do it incorrectly, let’s chat!  I offer training support alongside nutrition coaching so that you can find what works best for you and allow your body to thrive!

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