So gyms opening Saturday 25Th July after 4 months of lockdown.
Not only will the gyms be different with social distancing, limited numbers and more sanitising. Your workout routine might be too.
There are going to be a few different people entering the gyms again after lockdown.
- People who haven’t exercised in 4months.
- People who have done a bit of exercise but not lifted weights like they did in the gym or done consistent training. It’s been sporadic and not the best time for them to be working towards goals.
- People who have kept a consistent routine up (mainly cardio) but haven’t had the Weights available so have adapted by using bands and body weight.
- People who have had access to heavy weights and been able to maintain a consistent routine and even see some gains during the lockdown period.
Now if your number 4 person you might be ok going back to lifting what you did in the gym before lockdown. However I’d you haven’t used cable machines or resistance machines in a while you may find that you feel the burn still when returning due to a change. It might be a good idea to take it steady in the first week and see how your body feels during and after the session and monitor it.
If your any other (1,2+3) some adaptations will need to be made to your previous gym plan.
If you haven’t exercised at all in 4months, or very limited and sporadic training, then definitely take it easy on your first few weeks back in the gym. If you are returning to weights after keeping up your running and cardio you will also have to regress the weight. Try starting with lighter weights and more reps in the first few weeks to get you back into the gym. 4 weeks of training blocks are good to go by. This gives the body time to adapt to the stimulus before it is increased and changed.
We are all going to experience muscle soreness after our first few sessions back. The key is not to go so hard your sore for days on end or a week. Instead of going back in and getting too excited (I’m talking to myself here too) smashing the weights out and killing yourself. Ease back into it. Your body will thank you. By easing yourself into the gym (lighter weight, lower level on a cardio machine or less sets on your resistance training), your body can adapt and grow again, without the major soreness which can debilitate your next session.
Everyone is going to be in the same boat. We are all going to be nervous, excited and possibly unfit. We have all been through a major lockdown and we have all coped in different ways.
The key thing to remember is, your not going to be the same person you were 4 months ago.
We are all going to have different goals. Some might be to just get back to lifting/running/ cycling like we were before lockdown. Our previous self is now the goal.
Some of us won’t have races anymore so our goals might have changed there too.
We are all in it together. So be kind (to others and yourself), be patient, and enjoy the gym again. God knows I will.
See you there 💪🏻👍🏃🏻♀️😆