Getting back on track after a break (more than 2 weeks) -or- in a “sore achy slump.”
Getting back on track or starting a new fitness adventure can go from a great idea full of spark and motivation to a week of crippling pain and regret real quick without a smart plan! I’ve been there, ready to get back where I was in my prime and mentally prepared to crush a week of workouts. There I was, so sore I was embarrassed to be at the gym and so worn out it was hard to get daily activities outside the gym completed.
A comeback doesn’t have to hurt! But you need to keep your pride aside, start back light, lessen the reps, “sandbag” the intensity for a bit, and get high quality nutrients to recover!
1.) Keep all lifts under 60% of your abilities for 2 weeks. Light-perfect movements.
2.) Cut total reps on workout in 1/2 (or more) and do not “redline” your heart rate. Just do the workout for movement and completion for at least 1 week.
3.) Be careful with extreme dieting. Often times people will decide to get back to working out and also jump into a carbohydrate restrictive diet. This can be shocking to your body and leave you mentally and emotionally exhausted.
4.) Talk with a coach about a safe and effective “come back” approach. We want you to accomplish your goals and feel your best. Communication with how you are feeling will help both sides!