Has this happened to you?
You start a training program; you’re hitting the gym regularly and then life happens.
Maybe your kids’ activities have increased, you changed jobs, moved to a new city, or now take care of an elderly parent.
Life starts to feel overwhelming, the workouts slow down and then they stop altogether.
A few months can quickly turn into a few years and you realize you don’t feel great, gained a few pounds and want to get back into training.
What’s the best way to make that happen?
Start Slowly and Build Momentum!
If you’ve ever worked out but aren’t active right now, here’s 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 lungs 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 a little rusty to start.
With that in mind, the best plan is to start slowly and forget your previous history while you gain momentum.
Let’s say you could once do 15 sit-ups or push-ups in a row. Don’t be disheartened if that number is out of reach when you restart a program. Just do what you can and feel good 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. If you overdo it, you’re going to be very sore the next day, and that can set you back.
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 loads. 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 volume, loading and intensity over the next days, weeks and months, and be sure to take a day off to recover after every two or three workouts.
If you follow this plan, you’ll never become so sore that you regret heading back to the gym, and you’ll be eager to keep training.
Do you need a plan?
Those basic tips will help you restart your training 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.
If you’re feeling nervous but want to get moving again, click this link kilo.gymleadmachine.com/widget/form/0kQshHN2aHidGq12V6xI and leave the planning to us. As experienced coaches we can help you eliminate the guesswork and ensure you start moving toward your health and fitness goals fast!