Trying to jump back in at full speed after a long layoff isn’t smart. Now, this doesn’t mean that you’ll never be able to get back to the same level or even surpass it. Recently, I was asked by a few different athletes how I train to come back to weightlifting after taking time off whether from injury or just a break. Getting Back into Working Out Again After a Long Break. Even Christopher Columbus and his great, great grand-father was rumored to have suffered from protruding... Five Activation Exercises To Target The Five Key Areas Of Strength Training. But secondly and more importantly, becoming to sore has actually been shown in research to be negative for gains. These good news are called muscle memory. All I’m saying is that you may start lifting lower weights or the same weight but for fewer reps than what you did before taking the break. One of the most frustrating things we lifters can experience is getting back to lifting weights after a long break. Increase weight from week 1.) nervous system’s ability to recruite muscle fibers. This basic routine is designed to help someone who used to be fairly serious about lifting get back in the game. I know that this can feel very challenging mentally since you know how much you used to train. ...it never hurts to start more slowly and build back up gradually unless you are under some weird time pressure to get back into shape fast. Knowing that both your strength and level of muscle mass has the ability to come back far quicker than what it took you to build it in the beginning is a huge mental relief for someone who have experienced a longer layoff from training. Be patient. Getting back into working out after a long break can be hard. So, do yourself a favour and keep “muscle memory” in the back of your mind as you step into the gym after your break. 1. The second reason for easing into your training is to avoid excessive soreness. Increase weight from week 2.) Ironbuiltfitness.com is a participant in various affiliate advertising program such as Kinobody, Think Eat Lift and Amazon Services LLC Associates Program. Dynamic movements such as running, box jumps and olympic lifting should be eased back into, especially if you’re returning from a joint or bone injury. Soreness is more an indicator that you’re doing something that you haven’t done in a while.eval(ez_write_tag([[300,250],'ironbuiltfitness_com-box-4','ezslot_3',613,'0','0'])); Avoiding excessive soreness will first and foremost make it easier for you to return to the gym again for your next workouts. That doesn’t mean you’ll be lifting your old personal bests after a week or two, but you’ll be well along the way. Incorporating a comprehensive and thorough warmup routine into your workout is vital for any athlete, whether you're an amateur gym goer or a professional competitor. This site is owned and operated by Niklas Lampi. After the first week of flexibility and light cardio, start to incorporate strength workouts into your routine. Just a short amount of time off from the gym can undo … If you’ve been strength training a lot earlier in your life, your nervous system has learned to recruit muscle fibers very effectively, which is part of the reason why you’ve gotten stronger. (Straight sets.) This is completely normal. Get clear on what you hope to accomplish with your rekindled exercise routine. Required fields are marked *. Week 3 – 15 seconds work, 45 seconds rest x 5 sets. This means taking it easy during the first 2-3 weeks. Strength is important, but rarely do you need to train like a 5’5” stocky powerlifter to... 2. This means that you have the ability to regain a lot of strength fairly quickly once you come back from a lay-off. That whole getting back in shape thing. When you trained before your layoff you increased your numbers of myo-nuclei within your muscles. If you feel to sore, it’s very likely that you won’t feel like training more that week. This will help you avoid getting too tired your first time back in the gym, and will allow you to prioritize one lift at a time to master good technique. Moreover, lifting weights is not a highly technical activity compared to skateboarding, gymnastic or playing a musical instrument. tendons, joints, and ligaments to recover from your lifting than what it does for your muscles. Whether you are getting back in the water after the off-season, coming back off a six-month break, or you are getting wet for the first time since they banned rubber tech suits, here are some pointers for getting back into the swing of things quickly. The time it will take you to build back the muscle and strength you once had depends on a few factors, such as how much muscle mass you had in the past and how much you have lost, how you set up your diet, and of course, how you’re training. Take your time getting back into a routine. Can You Lose Belly Fat on a Rowing Machine? Hi everyone! Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. No miracles are going to happen. Expect to start with weights around 50% of your maxes and to increase by no more than 10% week by week. Kersten Kimura is a NASM PT, bootcamp instructor and personal trainer located on the East Bay, California. If you’re interested in the sciece of soreness I recommend reading this epic post on Stronger by Science. No matter what it was, getting back to lifting again is hard, both mentally and physically. The way you ease into your training is done by doing considerably less training volume and intensity than what you did when you were at your peak. Your email address will not be published. My favourite exercise is the bench press and my favourite food is pizza! Unless you’ve been working out diligently at home by way of regular virtual workout classes or with a well-equipped home gym , you’ll be hard-pressed to … During the first few weeks, it can be hard to stay motivated to go, and you might be tempted to skip a day, and go back to your slovenly ways, if your buddy wasn’t there to egg you on and keep you honest! I am new to the forum so I do hope this thread in the correct place. Your time away from fitness probably involved a lot of sitting, which causes weakness in your posterior chain. Getting back into lifting after a break...omg. How long will it Take to Build my muscle and strength back after the first week flexibility... The pounds pile on and operated by Niklas Lampi been back for just 1-2 weeks very that... Weeks progress t feel like training more that week start to incorporate strength workouts into your is. 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