How to get back to training after a break: see 6 tips

Let the first stone be cast by the person who has never spent some time without going to the gym and then decided back to training with full force.

Although it’s great to take advantage of all that gas we feel when resuming the fitness routine, it’s important to be careful at this time, since, if done the wrong way, the exercises can lead to injuries or some frustration with your performance that, of course, already it’s not the same as when you paused.

The key in this case is progress, meaning starting where you are and constantly moving towards your goals – not just making a huge leap with unrecognizable habits overnight!

“Take advantage of the training you did before, lower the weight and do fewer sets, to come back calmly. The important thing is to be able to return and stay active”, points out the personal trainer Manuel Rangel.

In addition to making adjustments to the training itself, it is also necessary to change some things in the routine, so that there is consistency in the activities. With that in mind, we have listed 6 points that need to be taken into account before returning to training after a break:

How to get back to training after a break:
6 questions to ask yourself

1

Do you need to see a doctor or personal trainer?

Since you haven’t exercised in a while, it might be a good idea to check in with your doctor for a checkup before you get back on track.

“It is important to make an appointment especially in cases of people with high blood pressure, high cholesterol, obesity, diabetes, smoking or a family history of heart problems”, points out Rangel.

“If you have two or more of these risk factors, it’s very important to see a doctor,” he reinforces.

As for the personal trainer, his participation is important in the return to training so that the exercises are reviewed and readjusted according to his current physical capacity.

“The professional will be able to individualize his training according to his training level, tastes and preferences. Of course, a person can improve by training alone, but with the help of a personal trainer, gains are infinitely greater, faster and safer.”

two

What opportunities can you find in your environment to strengthen your body?

Make a list of every exercise you can think of that you’ve ever enjoyed, even just a little.

In addition to the gym, also consider what you have in your daily life, such as taking the stairs instead of using the elevator, cleaning the house and walking around the neighborhood, for example.

“Keeping physically active is very important in order not to develop a sedentary lifestyle, which can cause a number of diseases. Thus, you can bet on simple activities, such as walking to the market and taking the animals for a walk, in addition to avoiding using the car for things that are close to you and that can be done on foot”, guides the personal trainer.

3

What really fits into your schedule?

Taking an hour to go to the gym would be like having time just to take care of yourself or do you prefer to do a series of small workouts throughout the days?

Here is what fits best into your routine and what will make you not feel unmotivated or overwhelmed.

4

What are you most curious to try when you get back to training?

When choosing an activity, you are not committing to do it forever, you are just choosing a place to start.

Therefore, start with something that you really like, to keep yourself motivated and not give up, even if you later change to another modality.

5

When and how can you get back to training?

Stop and reflect on what is the best time of day for you to do this new activity. From there, identify anything that stands in the way and think about how to get past those obstacles.

Also, assess whether you need the guidance of a coach or the support of a friend who encourages and accompanies you on this mission.

6

What to do if you don’t like it or can’t act?

In the beginning, it is very important that you like the changes you are trying to make so that you can achieve them consistently.

Try different activities, from a single set of lunchtime squats to a class you’ve never tried before. If you don’t like it, move on and try something else until you find an activity you enjoy.

“The best exercise is the one you do. So, I always recommend seeking guidance from a professional, who can help you find the best type of training for your goals. There are many options nowadays, with face-to-face monitoring or remote online consulting”, points out Rangel.