Here’s a common scenario for working out:
You hit the gym for a period of time and then life happens.
Maybe you have kids, maybe you changed jobs, maybe you moved to a new city or you care for an elderly parent.
In any case, you workouts slow and then stop all together.
And then a few years pass. Suddenly, you realize you don’t feel great and you would like to get back into working out again.
What’s the best way to make this happen?!
Start Working Out Slowly & Build Momentum
If you’ve ever worked out but aren’t active right now, here is some great news: your body hasn’t forgotten everything.
Yes, you’ll have to put in some work to get back to where you were, but you aren’t starting from zero. Your body remembers the things it used to do even if your muscles and lunges have a few “cobwebs.”
You’re going to have to relearn some things but it won’t take long to recover your old movement patterns. And as you get moving, you’ll start to build strength and stamina again. Things will get easier even if you feel rusty to start.
With that in mind, the best plan is to start working out slowly and forget your previous history while you gain momentum. I’ll say it again, where you were [before you stopped] will be one of the harder things to overcome in your brain. But when you do, you’ll do great!
Let’s say you could once do 15 sit-ups and push-ups in a row. Don’t be disheartened if that number is out of reach when you restart your program. Just do what you can do and feel about it, then come back for your next workout.
Don’t focus on where you were back in the day. Instead, think about where you’re going. If you set your mind on progress and find small victories in each workout, you’ll feel like you’re winning every day. In fact, you might want to start a new record book for this period in your life so you can celebrate regularly as you recommit to fitness.
It’s also wise to avoid jumping in at the deep end — even if you feel good and are raring to go. There is a difference between a little sore and “I can’t sit down on the toilet” sore.
Avoid using your old workouts as a guide when you’re getting back into fitness. Instead, start with a very easy workout that just gets you moving and sweating. Keep it short and use light weights. Then, give yourself a pat on the back and go home for a good meal and great sleep.
If you’re just a little sore the next day, you did the right amount. That’s normal. Gradually increase your volume, your loading, and your intensity over the next days, weeks, and months. Be sure to take a day off to recovery after every two or three workouts.
If you follow this, you should be able to stave off the excessive soreness that might make you regret heading back into the gym. And, you’ll be eager to keep training!
The Very Best Plan
Those basic tips will help you restart your working out if you’re on your own, but we’ve got an even better option: come talk to us!
We offer free consultations and we’d be happy to meet with you.
One of our expert coaches will ask you about your exercise history, your current condition, and your goals. Then you’ll received a custom plan to help you get started again. Your coach will tell you how often you need to train and what you need to do to accomplish your goals. You can ask any questions you have and even discuss nutrition, recovery, and supplements.
If you’re feeling nervous but want to get moving again, book a free consult HERE and leave the planning to us.
One of our experienced coaches can help eliminate the guesswork and ensure you start moving toward your goals!
