How To Return To The Gym After A Training Layoff
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How To Return To The Gym After A Training Layoff
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Anyone who trains hard in the gym on a consistent basis has experienced a training layoff at one time or another. It’s an inevitable part of the process and is to be expected. If you’ve been forced to take a break from the gym and are looking to return to lifting, here are the 4 simple steps to follow…
1 – Accept that bodybuilding layoffs are totally normal and are nothing to stress out about. Your progress will never be perfectly linear no matter how diligent you are, and recognizing that this is just part of the process will help you maintain the focus and motivation you’ll need moving forward when you return to the gym.
2 – Assess the current situation. The exact amount of strength you may have lost will depend on how long your weight training layoff was, what your nutrition was like, your sleeping habits and your overall lifestyle in general. Sit down and take these factors into account, and then treat your first few days back in the gym as « test workouts » to determine where your strength currently stands.
3 – Don’t try to rush things. The number one mistake most trainees make when they return to the gym after a break from lifting is to try and pick up right where they left off. If you haven’t worked out for a while, doing so will only increase your chances of injury, burn out and excessive soreness. Instead, take the cautious route and start off with lighter weights to slowly get a sense of your current numbers. Within a few sets you should have a good idea and you can apply progressive overload from that point forward as normal.
4 – Be thankful for « muscle memory ». Even though you may have lost some size and strength during your training layoff, keep in mind that it’s much easier to regain lost muscle and strength in comparison to building it for the very first time. As long as you’re consistent with your training and nutrition, your strength and appearance will improve quite rapidly once you come back to the gym.
P.S. If you found these tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:
