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Writer's pictureJason Quinn

Back In The Gym After A Long Layoff?

Headed back to the gym after a long layoff? Gyms in NYC are back open after being closed for almost 6 months.


If you’ve been working out at home or outside, props to you. And even if you weren’t able to, you also now have the option of returning to the gym.


First let me say, if you’re leery of heading back for safety reasons, I am, too. There’s absolutely nothing wrong with checking out the gym to see if you’re satisfied with the safety precautions they’re taking. If you’re not, and you won’t feel comfortable training there, don’t.


There’s nothing wrong with that. You can look for another place to work out. You can work out at home. For a few more weeks here, you can probably train outside comfortably.


When you’re getting back to the gym, here are a few things you should keep in mind to help you adjust and get back to making progress.


Start Slow


You don’t have to get in shape in one day. The first few workouts should be all about getting reacquainted with strength training.


Now is not the time to find out how much you can max out.


Focus on getting back in the groove of doing the movement patterns. Use really light weights. You’re working on form here.


If it’s been months since you’ve squatted or deadlifted, you don’t want to rush in, get injured, and end up having to take even more time off.


Pick a few compound lifts per workout and don’t overdo it. You want all your reps to be as close to perfect form as possible. You only need a few sets, too. With the time off, you’re going to be sore. It’s part of the process.


It might make sense to skip the accessory lifts for a couple weeks. Your compound lifts should hit those muscles anyway. You might not need the extra attention to them for a while.


Be Consistent


Establish a routine as soon as you can. Wake up at the same time, hit the gym at the same time. This will help you get in a groove in terms of being consistent.


Understand that a long time off means you’ve lost some strength, but it’s temporary. It’s a little bit of a downer, but don’t pay it much mind. Regaining strength happens faster than gaining strength the first time does.


There’s no need to try to rush the process. Start with light weights you are positive you can handle with proper form. Week by week, add a little bit more and you’ll be back lifting heavy pretty soon… as long as you’re consistent.


New Rules


Expect your gym to have some new safety precautions in place. They may allow fewer people in at a time. You’ll likely have to wear a mask while training. They may not be open as many hours as they were before. Equipment may not be where it was.


In the big picture, these are minor inconveniences you can handle. If your gym limits the time per session, it’s imperative you come in there with a plan already prepared.


Know what you’re going to do ahead of time so you don’t waste time. It’s a good idea to spend a few minutes thinking of alternatives in case the equipment you wanted to use is occupied. Make a plan, but make it flexible.


Be Patient


Don’t expect a miraculous transformation. The good news is you don’t need a miracle in order to create a big change. Just keep pushing to get gradually stronger and consistently hitting the gym and nailing your nutrition and it will happen.


Out of the Gym


No matter how great your workout, you can’t out train a poor diet. You spend an hour in the gym 3-4 for days per week. That leaves approximately 164 hours of the 168 hours per week for life outside the gym. The workouts are important. They stimulate your muscles to grow stronger.


What you eat and how much is tremendously important when it comes to getting lean. There’s no such thing as an objectively ideal diet. You do want to eat to support your goals.


If you’re trying to lose fat, you want to eat at a moderate calorie deficit. An aggressive deficit is going to hurt your performance in the gym, which will directly undercut your efforts. You have to eat enough to support your training.


Your diet fuels not just your training, but also your recovery. Your body uses the nutrients to repair and build muscle.


The other key is recovery. Besides the raw materials from what you eat, your body needs time to make the repairs and build new tissues. It feels like chillin’ but it’s absolutely necessary.


Make sure you’re getting enough sleep or you’ll be sabotaging all your hard work in the gym.


Welcome Back!


The gym isn’t the only way to get stronger and in better shape but it is really efficient at it.


Follow these steps to make your return as smooth as can be.


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