Going back to gym after long break reddit Once quarantine was lifted I immediately went back to the gym. I came to the conclusion it was due to being over trained before, gym x4 football x3 and boxing x2 per week. I get mentally and physically burnt out from the gym every few months. Every day you wait is a day you lost. Expect at least 4 additional weeks of getting back into shape once you restart. I was exercising at home for the first 5 months or so but getting a workout with 2 dumbbells and a bag of books gets wack real quick. That 180 you're trying to do is going to snap right back in a week. I had a 1 1/2 year break from working out due to a gym accident in 2023, which caused life long damages in my neck and upper back area. It’s been about 5 months since I’ve been back and I regret taking such a long absence. I’ve had 3 workouts since. I used to gym at 7:30pm, but I can’t sleep after a lift so I’d always be exhausted. On the other hand, she's asking me to help her lose the weight she put on after we split up. Many beginner fitness questions have already been answered in The Fitness Wiki, so go give that a read as well! I am a bot, and this action was performed automatically. Don't worry about your gains, they will come back fast. After about 2-3 days of working out, I’ll get sick. If you spread your illness in the gym, you're the worst type of person. I don’t care what people lift as long as they put the plates back in the rack. Started working out again, haven't looked back since. I've been doing that for a month now and I got used to it honestly. Think about this like going to the gym after such a long break, in that, even though you've done it before, you can't possibly get back in shape overnight. Now, I really mean go to the gym, not really going hard on training. You could go off a % program and just adjust over time what you're lifting as your lifts come back up again especially if they have HeavySingle days in there somewhere. So even if you’ve lost muscle after a break, regaining it is quicker and easier. When you go back in the gym you will not be able to lift the weight that you could before, don’t try. Any recommendations or tips would be greatly appreciated! Thanks in advance! P. In that time I've lost almost a full human being's worth of weight; have maintained a 4. Keep the Enthusiasm in Check. I've been getting back into working out for the past two weeks in a calorie deficit (-500kcal) with a full-body routine four times a week to assess my current fitness condition (my PRs, how many reps, exhaustion levels, etc. Unfortunately I hurt my back at the gym and haven’t been ok since, this along with a hectic work schedule made me stop running. Too tired, stretch. Currently, I'm at a month and a half break, but if I were to "hit the ground running" (pun definitely intended) and start doing my fifteen 100-meter dashes in the triple degree heat like I used to, my ankles and joints just wouldn't be adjusted, and neither would Important for me…. The second was slightly better. Anyway, I had no idea what it would be like training in my mid 30s after such long layoff but really it was shocking how quickly it all came back. Physically making your body go to the gym is already half the rent and a big part of the gym anxiety. By 6 months postpartum I was back to my pre-pregnancy weight and built back a lot of strength. Dont stress yourself too much about it. I used to work out at a CrossFit style gym 5-6 days a week at a gym near my work, then Covid happened, then I got a new job and I work from home. So I'd say, for me personally, it's about 40-50% of the time I needed to do it the first time. I know it sounds terrible. As a tattooer this type of shit is super irritating. Source: I went back to gym 2 weeks ago after 6 months pause and started doing my usual routine (chest and biceps), no need to say more, I couldn't extend my arms for 2 weeks. 4 kg of lean mass, and 3. I then took another 2-3 week break from mid February… Go really easy with it, its much easier to injure yourself after an injury and then you've just out yourself back into recovery again, time wasted. In your case I’d personally do 2 weeks getting back in the swing of things at like 60-70%, then autoregulate for a month not going over rpe 8-9. You go closer to failure and you start to accumulate more fatigue than you want, and then your lower back, knees, or something else will not be happy about it. You are going to have a fun couple of months! Especially after last year I had fallen for my support worker, just have this mad deep love and unfortunately she’s no longer my support worker so that’s hard. Or if you have trained chest and triceps and chest is all sore, go train your back and biceps the next day. Of course you could also be absolutely fine for a long long time going all out for many weeks on end, so it’s just a suggestion really. But I'm terrified of doing it. 2023 wasn't as kind to me with time and I practiced a lot of bodyweight exercises and calisthenics throughout the year, but I've decided I'm going back to the gym to lift and strength train consistently for the first time in a long time. Had surgery and was in a sling for 6 weeks. Doing so will greatly So I just got a large full colour piece on my inner calf, and normally I would wait 7ish days before going back to the gym but this one hurt to do normal things like walking for a looong time. I want to go back and be the gym rat I used to be, I don't know where to start or what exercises I should focus on. Then put ~50% on the bar and do the lift. Now that I am not in the relationship,although I am still very sad and miss them a lot, it has given me increase in motivation and focus to go to the gym consistently and be 100% present. When I had Delta I did have to ease back into things, but after Omicron I was actually doing even better than before, which I attribute to having rest from the gym. My advice, start with basics. During my time away (about 5 years) I gained weight and didn’t prioritize my health. I went back to the gym thinking it would be a month or two before I saw some good results but after my first week I saw huge results and was pretty surprised. Learn from my mistake: I went back to the gym two days after a big shin tattoo and the compression of my leggings + my sweat caused a horrible rash and pustules to break out all over my tattoo. Now almost 14 months later I’m working out 5-6 days a week and loving it again. I didn't even think of going back to the gym for 6 months. 2 Couple years back I had keyhole surgery in my abdomen, doctor said I could go back to the gym after 6 weeks. If you feel it too easy, put on another 5%. I know you hate hearing this but take it slow and leave your ego outside the gym, in the dumpster, buried under mounds of trash. According to the International Society of Sports Nutrition (ISSN), carbohydrates and protein are particularly important after exercise in order to stimulate synthesis of glycogen and muscle protein synthesis, respectively. Five months after we split up we got back together. I'm still going to the gym. Typically, it’s just general body achiness and mild fever for a few days but sometimes it lingers with full-fledged flu-like symptoms that stick around for a while. Gym is more of a mental and discipline training than purely physical It also prevents overuse injuries. It meant a 35min cap on the session but it was a great screen break and made me very consistent. How much strength you still have should be the last of your concerns. Gym builds muscle and some extra fitness, but the biggest short term change to body composition comes from not eating due to loss of appetite. So I’d say the gym is a backup but better to embrace the loss of appetite for body shape Taking a week off is fine, but if you start up going 100% after your break, you'll be VERY sore. Idon't get the DOMS anymore :S The thing is most heartbroken people don’t eat and that leads to weight loss much more than gym stuff does. You're better off starting back up at 50-75% intensity/volume than you normally would before getting back on track, or just take a few more rest days than you normally would at first. It’s going to take me a long time to get back to my old lifts, but I’ve also been forced to do some new stuff, like longer distance hikes. If you’re still reading this article after the introduction, it probably means you’re keen to get back into training. About a month and a half. Just remember that when you do go back, to take it slow. Hi all - new to Reddit so please feel free to point me somewhere else if there's a better place to post. Seriously, I could barely move the next day. My first big layoff was in 2013 after back surgery and it was the best thing to happen to my technique. After gym is my 6 hr feeding period to hit my macros. Longest I've gone without being able to hit the gym is 5 months, lost alot of gains in that time been back to The gym for about a month and I'm almost back to where I was and I can still run and maintain my breathing calm too. First time I lifted I curled hard and couldn't straighten my arms for 3 days. So my only goal was basically to keep showing up. I just got back to the gym today after 6 weeks due to hernia surgery. i had the same break as OP (and ulna fracture) and i started going to the gym 3. I feel much better coming back after too. Eventually you'll try new things while you're there. Wait until you recover, then get back in the gym and take it easy the first week. my ability to cope with stress is so bad and it seems to effect my focus in the gym and martial arts badly like doing it anyway probably helps calm down but sometimes it also just frustrates me with bad performance, bad lifting form and slow reaction time due to the mental drain, it a big cope issue even talking with my doctor, since exercising and training, my depression and anxiety as After years of not going to the gym two things helped me get back into it. I switched to doing HIIT cardio about 3 weeks ago (10 min). I think anxiety related to coming back is exactly why a lot of people don't ever come back. Even though you'll be going light really pay attention to technique and positions. Haven't hit the gym in a month, and I usually end up way too sore when I get back to the gym after a break I'm considering… Went on a snowboard trip at the end of February with some buddies and ended up messing up my rotator cuff pretty bad. Def take it slow, my wrist is still crunchy and cant flex it all the way back (means no benching/pushups). But when I finally did get the confidence to return realised my core strength was wiped out, it really broke me cause I just wanted to go back to my normal life. Aug 22, 2023 · Getting back to working out after a break isn’t as easy as dusting off your sneakers and renewing your gym membership. ? You don’t need to wait 2 weeks OP (1 is fine if it’s healing okay and there isn’t any big scabs) but your muscles are not going to melt off if you take a break. I'm taking it slow, think I will be back to where I was within a When I was ready to get back to the gym I took things slow. There’s absolutely no reason that you can’t go back, there’s plenty of dudes (and dudettes) at most gyms older than 39, and I’m sure a decent number of them either started or returned to the gym after 39. You paid a good chunk of money for this and it’s going to be there forever but you can’t wait to go to the gym. The length is also planned out. But there’s no need to worry. And i cant seem to get that same motivation for the gym that i… Yep. Squat, bench, deads. 57 votes, 30 comments. 100 votes, 167 comments. Do I just demote myself back to white belt? I was feeling good but started taking time off due to exams. You'll loose more fitness by trying to work out when your not fully recovered, than you will loose by not working out when you are healthy. Thanks for the reminder! It came absolutely at the right time, I felt like I was falling off the wagon for the past two weeks since a lot of birthdays and family visits came up and I felt like I lost control over my diet and couldn‘t get it back. I always take a break every few months. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Be patient. I'm convinced I could have gotten back even faster, if I would have focused on strength more. I went in and benched but I was embarrassed about trying to squat after. 5 weeks back almost hitting all time prs while 20lbs lighter, was powerlifting for 3 months before coming back while wrist was rehabbing, so stronger in accessory’s but I should not take super long unless your hook is messed up from the break May 17, 2017 · I’m going to keep going back until I feel better, and I’m not going to stop there. Work back up slowly, you'll be glad you did in a couple months when you're back to normal and not injured from jumping on too fast. 1 priority. It took me a long time to become comfortable and confident going back to the gym after lockdown because I was also still dealing with a muscle injury at that point. It's not a loss of strength, it's just a temporary decrease in the ability to display that strength. Guess I’ve been out about a year. Fitness decay is slower as you're more advanced and stronger. It’s the worst thing ever. So in 2022 I hit the gym almost every day, did a massive cut. I am now starting to get my old strength back, about two months into seriously training again. I left 10 min early to make the 10 minute walk to the gym, another 5 min to change & wash off make up, I got about 5-6 sets done before realizing I had to be back at work in 10 minutes. Once you are there you can literally start doing pushups or sth and go home. I feel like I have less energy than when I was younger. You shouldn't go hard if you were out for 2 months. I used to run distance in HS, and we used to ease into running after taking breaks and it would take up to 2 months to return to form. You wont. Edit: so I guess one thing I'm saying is, yes, after you've gained significant amount of muscle, you never really go back to where you were prior to working out. Now, I took a LONG break from this. last year i lost my dad in a car accident. A 10 day break might drop your working weights by up to 20 lbs. Give yourself a break, do something light like a walk or some stretching, and go back to the gym once you're 100% better. The only side effect is a little soreness the next day. The third felt almost good. I gym at 5:30am. Somebody else mentioned mountain biking; if you have anything fun like that to do, do it. Try to do easier workouts, lift lower weights, something you feel comfortable. 1- gets me back to social gathering and renews my friendships and SO. So let’s get into it. As long as it isn't gonna be pressed on or scraped or bend excessively I get back to it pretty quickly. Fitness decay as a beginner is very fast. Especially squatting, where the first time back in the gym the warmup sets feel like working sets. Aside from all the young healthy people who have ended up with long COVID due to bouncing back into exercise too soon, my husband had a friend who had always been an avid mountain biker who returned to his beloved sport after a COVID infection and had a heart attack and died about two months after the infection. If you're not contagious/almost better and you're not sure. She was shocked by the change. I'm not advocating hitting on anyone at the gym and especially not bothering anyone during their workout, but a lot of people do organically meet at the gym. Just turned 53 and I'm pretty ripped :D I have found I can take up to two weeks off, and walk back into the gym and start right off where I left off. I know it's hard to come back, I struggle with it a lot. No weight also works. A proper plan can go a long way in helping you make the most out of this new opportunity to achieve greatness in the gym. I pretty much stopped lifting and I ate like shit for 9 months while pregnant. When I go back I feel stronger and have a lot more energy it seems like. If you have a home gym, then do as you feel. I took some years off cause I went back to school and couldnt afford a gym, then I went back, then the pandemic happened and I had to take a break for obvious reasons, then things opened up again, I was going 6 days a week in summer 2020, then things shut again, then omicron happened, and I took another break. 49m also hamstring graft. You Regain Muscle Quickly When Retraining. I was already going to the gym 2-4 days a week. My goal was to get in 100 workouts and not look at my progress until then. If you’re a consistent trainer but find you’re starting to stop wanting to go to the gym or too tired to go to the gym, take a few days off. A friendly and uplifting community focused on Mind, Body, & Spirit Exercises, RESEARCH, NEWS, and helpful/motivating information and videos. Mar 30, 2025 · I would say I‘m an very advanced person in terms of nutrition, fitness and escpecially hypertrophy Training. I experienced no loss of strength at my first workout back. I didn't have have a plan except going. It made me lose quite some progress. You'll need to start with low weights just to learn to lift properly again with good form and to get your body used to the exercises. She still comments about how different I look. That doesn't just stop after a period of time. While in the relationship I was stressed and unable to focus properly. If in doubt leave it out. I tried hitting the gym once within my 1 hour lunch break & it was super impossible to get an adequate workout. I had the intention of returning after exams but never did as I had become lazy again. When you feel like that, go to gym and practice form with the bare minimum weight. 5 year break from BWF after 2 years training, I'm stronger and more muscular after 4 months than I was when I stopped, though an old shoulder injury did start resurfacing at first I did lots of rehab work and now it feels great. Took me about a year to fully recover from a shoulder injury I got while skiing, I was probably overly cautious because my job is very physical (which also probably didn't help recovery) but yeah When I got back to the gym I was expecting a massive drop off, but I was very close to my PBs and was able to push on to higher numbers very quickly. Keep your chin up. Above all else, exercise patience and keep ypur eyes set on long term goals - fuck 6 months from now, even a whole year, focus on the next 5 and where you want to be both from a fitness standpoint and a mental one, because they go hand-in-hand. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. - loads of people go to lose weight or bulk up or blah blah blah. I miss it too much. The gym isn't going anywhere, and in the grand scheme of things, it will be a minute speck of inactivity. As long as it takes. Evaluate your Aug 18, 2020 · Getting back to the gym should be done slowly and gradually–don't go with the intention of hitting the gym 5 days a week right off the bat. Not only is this much harder to mentally build yourself up to start, but it also places a lot of stress on your body, going from 0 to 100 off the mark. But totally normal, I usually after long breaks or fall off when I come back, do a training session, then rest like 4-5 days until the DOMS stops and go at it, you can technically train with them, but rather not get injured as you get back :D Disengaged with fiance of 3-4 years. 2- my body needs the break. I did the change 3 years ago. I wake at 530am, up dressed and drive to gym, walk in at 6am. Let my body relax from all the wear and tear of two jobs plus gym. I went back after 8 years, wasn’t as strong as I used to be right off the hop, but I gained a lot of it back pretty quickly. I just read OPs comment, that he got back to almost old strength after 2-3 weeks which is normal and expected. I was however extremely sore after the first workout back. You’ll get it back. Was really sore after first workout and while heading to the gym on next session but after I did the first rep my legs were fine and I had full power in my legs. You could always go to the gym and do a warm-up, see how you feel, then either go home if you're not feeling it, do a light session if you're "meh" etc. The primary objective is to provide you with practical strategies that can help you effectively get back into strength training. Not trying to be a dick but no matter what you do you probably won't be 'motivated' to go to the gym after a 9 hour shift. I use to go to the gym a lot in my late teens. When I returned to the gym, it was about a month before I got back to my previous strength levels and a month later I broke through some tough plateaus on bench that were a real sticking point before the break. I was strong and hitting the gym regularly until I got sick for the first two weeks in January and I expected to come back strong again after a couple weeks. I meant to get back, but I just kept delaying it, and now I'm barely able to do any. I take 5-7 days off and I feel great. I've been weightlifting for several years and I always notice that I come back noticeably stronger after a once-in-awhile week break. If you're confident you can get back in the swing after a month and really want the break, I'd say you can go for it. So my question is, what is the etiquette when you have been out this long and are at a new gym. Imagine Christian Bale in The Machinist. ” - The Dalai Lama During the heat of the pandemic, the mods are going to bend the rules a bit and leave some beginner FAQs posted in order to give newcomers to this sub some relatable posts to read and offer people a different way to learn the sub's posting rules. after that i comforted myself with food and gained all the weight back and then some. Believe me, once you get that momentum going and redefining yourself, knowing where you want to go, and finding your self worth and self love, you'll be set. 3 days a week I work from home. Now, about 4 and a half months later I am weak again but want to get back on track with my muscle building. Finally back to going about 6 months ago in my early 30s. Even with diet. i was still going to the gym and lifting, and trying to eat well, but my diet was definitely nowhere near ideal. Also, when I take a week off, I usually come back and do one week of solely high reps on everything and then the following week,I go back to my old routine and get the ball rolling. No one says you have to go hard as a mofo the first day back (in fact i would recommend taking it easy at first). I loved having the extra energy in the day, better sleep quality and most of all: clarity in my mind. Sometimes I’m stronger after the break. I know some people can get back into shape more quickly but I’ve found this to be accurate for me. Workout 5:30-7, work 8-4, now I’m going back to the gym for cardio 4:30-5, dinner 5:30-6 and then I have 4 hours for study, social (or could do a social dinner) or working on my online business/commission painting. I had Delta and Omicron, and I quarantined for 10 days plus no fever for at least 24 hours. No more waiting in lines for squat rack or equipment. I’m finally getting back to it after getting Covid and having issues with the gym. Keep everything else the same just cut out that 1 product. Posted by u/Axiorz - 7 votes and 8 comments This is a sub for discussing fitness for people over 30. After a month of doing this I started adding reps and machines, and added more cardio. 0 GPA for my BS/MS; met a wonderful and incredibly supportive woman; have broken numerous past personal lifting records; and have been an overall much happier, healthier individual. The more you practice something, the greater the inter/intramuscular coordination becomes over time. Since I haven’t been to the gym in a long time, I’m looking for some guidance on the best back exercises to ease back into things effectively. In that case, you can maintain your strength pretty effectively. 1 advice: don't start with your regular programme when you start working out or else you are going to have horrible muscle pains. It takes a few weeks to begin to see real results, but if you focus and work efficiently, consistently and understanding+addressing weaknesses rather than just being down on them I bet you Yes they will be affected for 1 or 2 weeks but you will get back to your old weights pretty easily. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! None, it'll only set you back If you don't start back up. Haven't been to the gym since march of fucking 2020. Go before work. I can still do about twenty push-ups in one set and three sets in total. Yes waves of relapse will happen, but they too will pass. And that the break let my body rest and recover. Cardio is definitely something you can't just dive back into after a long break. Thanks for the help! I’m planning to get back into my routine starting this Monday, and I want to prioritize working on my back. I take a week off every 2-3 months. A cheap nearby gym - I said to myself I'll sign up and at worst I'm out the cost of 2-3 months. But now I have picked it back up, and after about 1 month of intense training and dedicated nutrition I am almost back at where I stopped. I tend to go through spurts of health and fitness habits, so every now and again I find myself getting back into the gym. Find unsore muscles, and work them. If I'm going away for more than 10ish days I'll look for ways to get some sort of training in during my stay. Everyday that you go to train is a day for self-improvement, learning and growing. Good news though, if you trained consistently for a long period of time your body is able to bounce back. Just go into the gym and do some warm ups sub ~50% of your maxes before. After three years, I've finally gotten confident enough to be waving my arms around and mouthing song lyrics like a insane person while I'm climbing virtual mountains on the Step one go to gym. This means, it won’t take as long to regain strength as it took to build it initially. Did rehab for 2 months. I also told myself I could leave the gym after 15 minutes if I wasn’t feeling it. I recently came off a 1. I know you want to get back to things as fast as possible, but you're going to be sore and weak at first. Jan 13, 2025 · For example, you might be away from the gym for a couple of months but banging out occasional bodyweight sessions in your hotel room. Go to the gym straight after work, don't go home before it. Maybe, after a while, I’ll look into rowing clubs; if exercise is enjoyable, that’s great, good for you. S. In the long run though, taking time off periodically will help with injury prevention, muscle growth and strength gains. Personally I've waiting anywhere from 2 days to 10 days, although usually more on the short end these days. Should land comfortably where you were and save yourself a lot of trouble in the long run by not rushing it. I weighed myself today and came to 69kg (152lbs). Oh, every day is biceps and core so at least do those even if a bit sore. On a related note, I started lifting in April this year after taking a 3 year break from the gym and it only took about 2 months to get back to where I used to be. Your new workout is going to be doing everything you can to recover quickly and safely. On top of that, most gyms have a “didn’t show up for 3 days” clause in the contract; when you do go back everyone will point and laugh at you. It’s shit but I can’t fucking do anything about it but at least I got my gym membership back up and running today so I can go and be sad there instead of at home. Take it slow and find comfortable ways to grip and make sure your form is correct with your wrist being less flexible. You’re going to lose every gain you’ve ever gotten. That sounds scary though I might just wait it out then. Got back into healthy eating about a month after birth and got back to the gym 10 weeks after. My heart starts beating fast before I even start the push-ups, and it's so discouraging. You might as well never go back. I've stopped going to the gym 8 months ago because of work and other life changes. I want to lose weight and have a bit of lean Just as the the title states, I've started going back to the gym a few days ago after not going for 5 months. Self motivation. If you’re feeling run down i think it’s a good idea. In short, due to a broken arm, I've taken about 12 weeks off my fitness routine, but I'm having trouble getting back into any decent workout routine. I got real small and doughy after those 6 months. You're going to have to force yourself to do it, after forcing yourself/brain into going to the gym for several weeks it'll become more tolerable. before my last show, this time is planned out. It certainly has its benefits. I feel like it’s easier than going straight to the gym after work since the gym session gives a nice appetite boost and it feels like there’s more time inbetween meals even though there isn’t. Last winter, I had to stop going to the gym for almost 6 months and also neglected my diet. Took a 7 month break due to other sports and injury (horrible wrist sprain) 2. Please remember, you're only over 30, you're not made of glass and you're not dead. Don't make it too long though (more than about two weeks) or you will start to get weaker. Jumping right back into it as if you never took time off is a bad idea. I was in pretty good shape and now i'm not terribly out of shape but i'm definitely much weaker from not going. Should i be expecting something like this when i get back to lifting? the plan was working out every other day, going through (back biceps traps)>(legs abs)>(chest triceps shoulder). starting from thanksgiving to the end of 2011, i gave up on going to the gym bc my diet was so bad i Every single time I have taken a week off the gym (usually vacation), all my lifts went down 20-40 pounds the first time back. It'll be close so I don't have the excuse of distance either. Would do my leg exercises at the gym to break up from doing them at home and started riding the stationary bike right away, with brace on at first. The first two times were kinda hard but you'll get over it. The good news is that after the initial DOMS go away it won't ever be close to this bad again as long as you keep lifting semi-consistently. If you haven’t read part one of this series yet, go back and check that out before you continue here. The gym can also be a great place to meet someone new. After a couple years of doing this I'm up to 4-5 days a week, 5-6 machines with 4 sets on each, and 20 minutes eliptical (I have to fit this all in on my lunch break). So I just hit the gym, forget all the pain for an hour or two… then I get home, my brain be like “it’s night, time to get sad” but oh yeah the endorphins after a work out saves me a lot. It really is that simple. Everyone is there for their thing. The longer you stay away from the mats the more intimidating it is the more you think about going back. Once again i am shocked by the stupid amount of people giving bad advice here. So my fitness level is all over 12 votes, 29 comments. You left the gym for a period of time. Eventually you will be rising the limit as you feel better and you will be back to where you were before. You'd be much better off just training consistently. Muscles grow more rapidly after detraining, if they've been trained before [16] [17]. And if you are in a relationship and you both like going to the gym, you should go together at least sometimes. This way it’s only a break and the plan of when I go back to training gym is planned out well too. My old routine when I was in the office Mon-Fri was to go in my lunch break to a gym near work. But it says 15 days I can do cardio and then 20 days for lifting weights. And gained 50lbs. But I feel and look stronger after just 6 months. Looking for any kind of tips on strength training, lifting, cutting, and recovery. Maybe do a few lifts every now and then just to maintain what you have. If all muscles sore, cardio. And also upper body. It is not about winning or looking good. Yeah, my first couple workouts after a long break always suck, but the numbers return to where they were very quickly. If you go back to what you used to do you gonna have a bad time. After 2 years I lost a lot of muscle but at least I weighed around 75 so I had something to work with, my arms, legs and chest got smaller and gut got a little bigger. Please contact the moderators of this subreddit if you have any questions or concerns. . I'm not in bad shape, have gained may During the start of the pandemic, when my gym went to appointment only 1 hour slots, I took a six month break. 2% of their quadriceps muscle size [4]. You will always maintain some measure of gains, even if you can't physically see it. For whatever reason I find lower legs take longer to heal. I find this schedule fitting since, after all, studying is my No. If you can't take your workout gear/bag with you to work, prepare the bag at home, so you can go back home, take the bag then go to the gym straight away. Muscle memory is one hell of a drug. Jan 5, 2025 · Try incremental changes. Should take half the time you took off to get back to progressing on average. It took weeks for them to heal. I like to come home and eat a pre workout meal, then eat a snack right before I go to the gym, then train and come home and eat again. But after some weeks strength and energy is always sky The 10week break in late 2016 I didn't do much besides rehab stuff whereas the 3mo break I was still running, doing BW stuff and eventually some CF before starting to WL again. I suggest you consider a pt to get you back into training again. I recently had a cyst removed from my back, so spent two months off from the gym, first long-time break in years. There is a (traditional) gym close to where I live but it’s just kind of a pain to be in sweats working all day and then have to change to gym clothes just to go for a 30 minute workout. me for example, cant lift that much even when I only do a one week break - But I easily come back to my old form within 1 - 2 weeks. Before then I was going about 4-5 times a week for over a year. I think 3-4 months 6 days a week was when I felt like I was at a reasonable level. And that's okay. so far I have lost around 22 pounds ! my workout routine consists of doing cardio for 30 mins followed by moderate weight lifting every single day. Bed rest: After one week of bed rest, study participants lost 1. After coming back following a long break I always find that it's not nearly as bad as I thought. If I'm going away for 5-10 days I'll increase intensity and volume the week or two leading up to the vacation, basically implementing the vacation as a deload / rest week, and I'll usually bounce back stronger when I get back. She gets to wait until I'm done before we get together. I started going to the gym when I could drive at around 2 weeks. 5 months after starting PT. Go to the gym, you can just go and stretch or walk a lap idgaf, but make it a habit to stay going. After a couple months on Greyskull I switched to various 531 templates and started pushing harder on all lifts and saw my work capacity really start to grow. Stopped going for most of my 20s. Then after 2 weeks I will layer a 5km run onto every 3rd day, this way i'm not running with training the muscles every time Anyway thats the short term plan to get me going, i'm only 1 day back at it so far already and I am properly sore already. It is okay to feel anxiety, it might not go away for a long time or it might pop in again from time to time even when it does go away. The first one killed me. I hurt my hand really in march and it took 2 months to heal. I just came back from 2 week road trip where I did not workout and I ate a ton of Tex-mex and BBQ. After that, check out other gym rats and find cool moves to do tomorrow, and another set of biceps and core. This is the first time in my life that I was able to constantly go to the gym for this long and I am proud of myself. But the better option imo is to pick something else physical up. Maybe that was in my head, maybe not. This combined with starting a new job I did not get back into the gym until about mid August (6 month break). In general, it takes at least twice as long to get fitness back after you lose it. It was the counterargument to my sadness, saying that “oh, not the time to be sad today, I just feel sooo good tonight after a 1hr intense workout”. Full peel done. Instead of going from being in a 800 calorie surplus to suddenly eating 1 leaf of lettuce a day try just not having that 1 can of coke everyday. I couldn‘t imagine going back to a deficit so now I‘ll just hang out at maintenance for a bit. I went back to the gym last week for the first time since the accident. Exercise has numerous benefits associated with it aside from physically looking and feeling better. Sure, not that efficient but at least you did 100% more compared to staying home procrastinating. This was 2 days after initial squat session. It came back super fast, probably like 2 months and I was almost back in everything to what I was. Aug 25, 2021 · This is for those people that had to take several weeks or even months away from training. Did that for 10 years like an idiot. It makes it exciting to go back after the break and it gives your joints and CNS some rest too. It's not so much the muscle is "lost" per-se (if still have good diet)but more so the neural ability to fire the muscles efficiently and effectively. If you’re wondering how to start exercising again and feel overwhelmed May 17, 2021 · And if you’re having trouble with the mental side of getting back in the game after a workout break, remember our five step guide to returning to the gym: Don’t beat yourself up. Set a goal. Most people will never work hard/long enough to reach anything near their genetic potential. Glad to hear you're better! I was experiencing something similar. Its time for me to go back though. My rule now is my health comes first. "Newb gainz" are neurological adaptations. No way. So I stopped going to gym during my lunch break. First few sessions are always haaaaaard after a break (had more breaks, for weeks and months). I think the best way to answer this is listen to your body. Since new years, I started hitting the gym hard again after a long break. So I wound up not coming back to BJJ class and have just been coming to the muay thai and conditioning classes. We would like to show you a description here but the site won’t allow us. And thinking about food also bothered me so I compromised - I study in the early morning and maintain IF (meaning I fast) until I hit the gym around 2-3 PM. “Know the rules well, so you can break them effectively. (like, going to gym after work and postponing dinner an hour or two later than it used to be) This can have the effects you mention if you’re doing morning weigh-ins - essentially you’re weighing/measuring when you’re still in mid-digestion. Don't think you can just go back to the gym after a few months off and start right back where you left off. It’s been 6 days for me so far I was planning on going back to the gym after ten days. You just do it. Training the same muscle group while sore is in the long run (a few workouts back to back) only gonna hurt that muscle. I created a routine, work > gym > reading to get my mind off of things, and to improve my body, my mind, and my soul. I just went back to the gym yesterday, 16 days after the tattoo. Any tips on how to go about getting back into the gym routine after a break? I’m sedentary most of my days as I work on the computer 8-5pm Monday… Jul 21, 2020 · In order to enhance your recovery between workouts, it’s important to make sure you’re eating correctly. You have to accept that you will get destroyed for a long time. Just make sure you don't start back too quickly after any kind of break. Are you Assyrian by any chance? Cuz your username is making me curious. On my week off I go hiking and lay in my Eno to just relax my mind and body. A few years ago I tore my pec. Also it should go without saying to keep it covered and clean it afterwards. ). taambpvhbbaxpphzwuqvfwgvjuhilgkokhuxepizsmbtlyiqcwzwndlaljypoedpvgux