Going back to the gym after 2 years reddit lean muscle per year). If you haven't been training for 2 years you don't need a lot of different exercises to grow. 3plate dead, 255 lb squat, 225 bench. Jumping right back into it as if you never took time off is a bad idea. I've read that we should let our body heal first before going back. It can also cause the sudden development of deadly cardiac arrhythmias. She told me she wanted to work things out and start as friends and fresh. 2 days of chest, triceps, shoulders, and 2 days of bicep, back, and 1 day of legs. You wont. Increase it to 20 minutes after a week or two. And make sure you eat enough protein to pump your immune system back up, eat plenty of fruits for the antioxidants, monitor your respiratory function. Short workouts ~10 mins 6 days a week. At this point it's been almost 2 years since I last lifted and this week was my first time back in the gym. My goal really is to drop about 10pounds then build muscles again. Safety is more important 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. You shouldn't go hard if you were out for 2 months. Muscle memory experience are crazy benefits. 2 months off isn't a huge amount of time, and I doubt it will take you long to get back to where you were pre injury Was a depressed piece of dog shit after a 3 year long relationship ad got dumped for the same reason and another guy came into the picture is a mutual friend not even 2 weeks after. I just started going back to the gym this year. Then got sober, and 8 months more without gym. Thank you 😊 May 17, 2017 · I’m going to keep going back until I feel better, and I’m not going to stop there. That sounds scary though I might just wait it out then. Mar 30, 2025 · I've been meaning to go back to the gym but i feel so nervous and almost self conscious about it. It sucks, I remembering how much I didn't miss it. after I recovered fully I was back to normal. starting from thanksgiving to the end of 2011, i gave up on going to the gym bc my diet was so bad i It’s the worst thing ever. e most of the days… so in reality. After 6 consistent years in the gym my addictions got bad and I had one year not lifting much then one year without lifting at all. This doesn’t mean you shouldn’t work out for 6 months to 1 year but it does suggest easing back into strenuous activity very slowly after a rest period after infection. i was still going to the gym and lifting, and trying to eat well, but my diet was definitely nowhere near ideal. I found my sweet spot is working out on my dinner break. You’ll get it back. I now take meds to manage the back pain at only 21 years old. The last time I went was about 2 years ago. I got less than 3 hours sleep. I kinda want to, but I went pretty hard the last 2 workout s and I'm sore to the point that it's hard for me to do anything. My sleeping schedule is kinda horrible during the week. By the end of the 3rd month you will be noticeably less strong (meaning you could tell just by looking at yourself). Lifted for about 3 years. I feel like I have less energy than when I was younger. most of your routine is actually not going to the gym I think to myself - well, I'm already out and I have my gym stuff, might as well go to the gym than take the long travel time back to the house. And it was fucking hard! Eating has been way harder than the weights for me. Hey friend. Once all the yoga and stretching is all back on point, i will gradually go back to the gym and get back to grinding it, but i will drop squats and deadlifts for years to come and just train those muscles in various and safer ways. I agreed with myself to just go and sit for 10 mins and leave, i can afford to waste 25 mins in a day. Once you are there you can literally start doing pushups or sth and go home. For Long Covid, pushing yourself too soon after the acute infection can be what triggers the onset of Long Covid. 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. I've been working out three times a week, one hour per workout in those 2 years. I have always been on off over 2 years, since I turned 18 in 2014. To me, after I walk through the gym doors I know I'm not going back home until I workout so I just push out a solid session and always feel better leaving. For people with a highly-experienced background in resistance training, there’s evidence to suggest that higher protein intakes (>3 g / kg / day) can help maintain muscle mass while promoting fat loss. It's gonna take about a month for doms to stop. Sadly I’m nowhere near ready to return to the gym as I have been struggling with basic things at home like putting a pillowcase on a pillow and holding a hot dog roasting stick horizontally. Could anyone recommend a good way to get back into gyming again maybe a routine to follow as i find myself aimlessly going between machines. Since new years, I started hitting the gym hard again after a long break. I missed about a month and a half due to injury. Luckily, I have two friends where I live that wake me up at 5 am to go to the gym now. 1 advice: don't start with your regular programme when you start working out or else you are going to have horrible muscle pains. 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. 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. Started dating a girl, stopped going to the gym went back to old weight 2 years later, found out girl was the devil had to start from scratch to go from 255 down to 170. " You’re down like. I stopped going once I developed a few health problems. A few years ago I tore my pec. I went in and benched but I was embarrassed about trying to squat after. it's over. Now I work out at 7am again and I find myself going back to the gym sometimes after work. I would pick a full-body program and go 3 times a week to get back into it. i I got a gym membership and started going to the gym on and off over the last two years. I came back and it was like riding a bike, I picked it back up way faster. About 2 years ago, I got a gym membership and started lifting again. It’ll get you motivated. 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. go once or twice a week during busy periods. 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. Totally fair. But by tracking it I was able to hold myself accountable and gained 15-20 pounds a year for several years in a row and then scaled back to maintain. Spend like 30 minutes just moving around. A few years ago, I started school again, and due to time constraints and stress, I have neglected my gym time. I don't just F around the whole time. I didn't even think of going back to the gym for 6 months. Before everything, she broke me entirely. This is still early yet and the more often you go, the more likely you will be to stick with it 2-5-10 years from now. Bed rest: After one week of bed rest, study participants lost 1. Got back in the gym totally normal after that. Gym: don’t go to the gym to “get a nice workout in”, set goals. Two things that help are thinking of a ridiculously small task to do that will lead to going to the gym. I never went to any sort of physical therapy because of time constraints. If you are sore that means your muscles arent ready to train again. Went back twice after getting vaccinated. I am still not at my weight goal, but I started working out really hard. I can't hold onto a conversation even if my life depends on it. 😥 I can’t wait to go back to the gym, but I know I have to be safe and listen to my body. Dec 15, 2024 · Recent studies seem to show that you can make gains even by training once a week as long as you go hard. Guess I’ve been out about a year. 49m also hamstring graft. Methods of smoking vary from oil dabs, to blunts, to bowls. Stopped for about 2 years. I used to bench 35kg (77lbs) dumbbells x12 as my working sets. The first week after the majority of symptoms stop. 5 miles non for my warm up. Not sure if I should stick to the schedule or take it easy since I'm starting again. Be careful and take it slow going back to the gym after covid, there is a theory out there if you push yourself too hard too quickly after covid, there’s a chance you’ll get long covid. Some of my goals: 200kg deadlift, 150kg squat, 100kg bench press, 80kg overhead press, 120kg power clean, +40kg weighted pull-up, etc. 2% of their quadriceps muscle size [4]. Did that for 10 years like an idiot. It’s been 6 days for me so far I was planning on going back to the gym after ten days. Here is me two and a half years ago. A 10 day break might drop your working weights by up to 20 lbs. To make up for that, tomorrow I go to gym regardless of feeling," and then have some sort of motivating factor. IF I get busy during the day, i don;t feel guilty if I am too tired or miss the afternoon workout. In fact, I actually performed better because not only did it give my body a good recovery, but it also gave me a renewed focus in the gym. I usually sleep at 1-3 am and wake up 6:30 am to go the school. When class & my summer job ended, the first thing I did was go back to the gym. It was hell because everyone and their grandma had the same schedule. No muscle loss and maybe a little strength loss that can be gained back quickly. Depending on how much and what kind of exercises you did, that initial soreness will peak in 2-3 days and can last for 7-10 days. Nowdays I still get off at 6am but I'm in the gym before I go to work. 4, sometimes 5 days a week, I go in for 90 minutes or so, and I put in real work when I'm there. It really is that I am 21 (female) and I have lost a lot of weight in the past couple years. If you are a guy who goes to the gym in 2 years youll be in good shape. When I first started going back to the gym, weed would make me not want to workout, but now I use it as a tool and a reward after a good workout. Started working out again, haven't looked back since. Matt Ogus from Year 4 to Year 5 show barely noticeable improvement (like 2 lbs. It’s hard starting back up with lower weights and feeling weaker, but muscle memory is real and you’ll be right back at your peak in a couple weeks or months (which seems like a lot at first but when you look back it goes so fast) and then you’ll be back to smashing PR’s. But there’s no need to worry. What i think happened is you didnt progress accurately,100s of pushups a day isnt a good way to go about it,i feel you gain no strength after 30 reps of an excercise,after that its just endurance;you just lost your endurance by a lot,not your strength as youll get back to 30 pushups in no time,what i suggest you do this time around is move to This is probably going to happen another time or two in life. Any advice is appreciated . Only when you sleep you build and recover muscle. Weights are fun. Really depends on how detrained you are and how hard you’re willing to working to get it back. This stuff takes time. Finally back to going about 6 months ago in my early 30s. Everyone is there for their thing. Just start going back to OTF. I benched 225 for the first time last march. Instead of going to the gym I just workout at home with resistance bands (x3 bar for those who know). Stopped going for most of my 20s. after that i comforted myself with food and gained all the weight back and then some. 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 stayed away from the gym for 3 years. I injured my back with a herniated disk in lower back in 2021. Got back into healthy eating about a month after birth and got back to the gym 10 weeks after. I don't have a problem with motivation. I’m in the exact same boat as you but a few years older. That being said, if your goal is "general fitness" and you feel like you are out of shape in general, I wouldn't drop traditional resistance training and focus on bouldering--your tendons will be by far your weakest link bouldering, which will preclude you from really working your muscles as 8 hours- Recovery from surgery before 9 hours- 6 days 6 hours - 3 days removed after gym on day 4 4 hours - 3 days removed after gym on day 4 I would say if it's not covered 7 days minimum, if covered 3/ 4 days depending on your body. Couple years back I had keyhole surgery in my abdomen, doctor said I could go back to the gym after 6 weeks. If you're doing 2 hours sessions maybe drop them to an hour session until the end of exams. Go slow. I used to gym at 7:30pm, but I can’t sleep after a lift so I’d always be exhausted. If you haven't had 2 negative tests 48hrs apart please don't go to the gym. They do more than what the body is ready for, and that causes some swelling in the muscles which is painful. One being tendinopathy in both shoulders. After the summer of 2011 I got interested in weightlifting after talking to some friends at the gym. 2 years back I stopped going due to an assortment of reasons, and have never been able to get back into the dedicated mindset I had before. Day 2 was pretty brutal then it got better everyday after. Doms is the worst on day three and can last for 5-6 days. Keep your chin up. Just take the time off and go back to the gym when you feel ready, if you feel the urge after 3 weeks then go back early. 0 g / kg bodyweight per day will suffice. I'd like to get to mid 180 again, but would also be comfortable at 200 lbs ripped. Should take half the time you took off to get back to progressing on average. 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’m just a guy on the internet not an expert but my approach is (1) spending the first 5/6 weeks on getting into a lifting routine and letting muscle memory work it’s magic (I’m 2 weeks back in and already benching 70 pound dumbbells for 8 reps… could do the 90s for red before the layoff) and (2) then going on a In real-world practicalities, this means that eventually 98% of the efforts you put into the gym end up being maintenance. Hey guys, Just started going back to the gym. Things I've noticed: There are lots of different back injuries and they all need different attention. Then covid happened like two weeks later and I didnt enter the gym again for nearly a year. Day 2 - Back, bis, abs Day 3 - Legs, Day 4 - Rest Repeat 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. I used to work out right after my shift at 3am, sometimes it would be 6-639am. Why is this? A bag of pre-workout powder or supplements and a shaker bottle. Been doing it for about a year and since we’re spending so much time at the gym anyway just started taking it more and more seriously. When I got back, I started at about 60% of my strength and 50% of my endurance. When I got back into the gym in January I couldn’t even bench 165, I got it back to 225 just earlier this week. We have two kids. I then took another 2-3 week break from mid February… This is probably the wrong audience to ask this question--a climbing sub is going to "like" climbing. Start with something that allows you to progress. I got back into it around 3-4 years later and then it took another 2 years for me to reach my peak composition (at right around or even just above some of those natural limit calculators), so it was like 4 years of focused effort and 3-4 years in between of still training but Disengaged with fiance of 3-4 years. 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. Our gym offers daycare while you work out. Note that I'm a competitive ballroom dancer, so I've been getting a lot of exercise in the last 2 years, just not weightlifting specifically. 4 – 2. I was very consistent for 2 years then stuff happened for a year, I'm back in the gym and rediscovering the "wonderful" world of DOMS. That 180 you're trying to do is going to snap right back in a week. I had to take out a year from the gym after breaking my arm, was a bad year too, I started a desk job and ate a lot so I put on some weight. Just focus on the big compound movements. I make the time by having a schedule, I go to the gym for about 1 hr 4-5 days a week. Just feel how your friendly neighborhood joints are doing. I also want to minimize the 1 or 2 weeks of barely being able to move due to muscle soreness. You don’t have to do a heavy workout though. So I run to the gym, work out for just under an hour, take a shower, run back to work, eat a light dinner, and then I'm energized for the second half of my work day but pass out when I get home. ibuprofen is a anti-inflammatory, massager lots of water and if you are just getting into gym life wait at least three days before going back after hitting it hard. So less weight and also in my opinion be careful how much you do. Due to the shoulder problems, however, what routines should I look at? As time goes on, I will attempt to add 2. if i woke up emaciated from a coma in 6 months time, i'd still enjoy going and smashing a back workout and knowing i'll be noticeably bigger and stronger in a few months. After a couple of months, I subscribed to the Peloton app and amended my deal with myself to 30 min. Yes I do this every time I go the gym. I’m finally getting back to it after getting Covid and having issues with the gym. Wife and I see it as adult time. Both times I was distraught having to stop before finishing my typical routine and the days-long recoveries. No way. Currently I am back up over 600 in deads, 550 in squat, and 415 in bench, with a 24 rep bench test. But I'm thinking of going since i think i can still lift despite the soreness although i might not finish my set 57 votes, 30 comments. When I pulled mine off after the gym it came off easy because the amount of sweat under it. Definitely prefer morning workouts I get it done and get a great start to the day. Did 2 workouts in 2 days, had a rest day, and now I'm supposed to go again. I mostly fell off lifting eventually and got a planet fitness membership to continue with some dumbbell work. After 6 months or so, most days I was working out 45 minutes, 5-6 days a week. I really enjoyed that physique until I ballooned back up due to inactivity. It gives me something to look forward to everyday is the biggest small thing. It's more like in my routine. So about a 2. Sure, not that efficient but at least you did 100% more compared to staying home procrastinating. It took me maybe two months to get back to where I was and at 160 again, I got to about 165 pushing 170 before I got laid off and have been struggling to get back for the past year. Just went back this past September. Increase sets before you increase reps, I’ve personally found I can continuously increase my strength over months and years just advancing slow and steady. Muscle memory is real This was me two years ago at 39. It can really lead you down a bad path, but for me it became a matter of "Ok. I don’t care what people lift as long as they put the plates back in the rack. By 6 months postpartum I was back to my pre-pregnancy weight and built back a lot of strength. I used to be massively invested in the gym, workout 5-6 times a week, eat well and be consistently pushing myself. And just do what is fun, explore what machines and weights and areas the gym has. Especially squatting, where the first time back in the gym the warmup sets feel like working sets. Just getting there is an accomplishment. Get a gym membership close to wherever you need to be. Maybe, after a while, I’ll look into rowing clubs; if exercise is enjoyable, that’s great, good for you 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 was told by the specialist how to go about life and that it would take 2 years to properly heal and there is real risk of re injury so there are life changes I had to make to avoid that. You can do 5 minutes and leave no problem no guilt, but you make sure you go regularly. Sometimes psicologically we need a break from things Powerlifting is fun! I wasn't saying for you to do that. As you can see, not much changed besides me gaining a little bit weight. If you had just worked up to full push-ups, you may have to go back to your modified versions I usually go to the gym between 10pm-12am 5 days a weak. 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. I started going to the gym 5-6 days a week and I've been going consistently for the past 10 days. By fall I had dropped thirty pounds. I’m doing it right now. Just go to the gym and get a little sweat going but don’t be so tired at the end of the workout that you’re miserable. If you are training hard and recovering, you will be back to normal within a year. Then life happened (girlfriend, serious studies, work, etc). After a few years of care-free gym visiting I got my full-time job and purchased a house with my girlfriend of 2 years. I I have been lifting for about two years now. I am now out of the Army. I had several surgeries involving my pelvic area in 2019, then covid lockdown, etc. It's ingrained in me. I lost my confidence, my self esteem, I've become much more awkward, and have severe social anxieties. You might as well never go back. Secondly, don't focus on how hard or tiring working out will be. I'm more likely to go when I'm already out at the office Third week back to the gym and someone conned me into six burnout sets with preacher curls, two days and I can’t bend or extend my arm ☠️ Did band work this morning to “pump” some blood in there, feels incredibly worse lol Right now my job is cake and doesn't require a lot of standing but for a solid 1-2 year shift it was a lot of walking and standing. Not being able to lift MORE weight than before doesn’t mean muscle isn’t growing. From there, I started going in every other day or so and lifted without any real knowledge of what I was doing. And here is me now. In that time I've lost almost a full human being's worth of weight; have maintained a 4. I usually end up missing about 2 weeks of workouts due to exams seasons at uni as well as lab work. I know we all have to go to the soreness when coming back to the gym, but is there a known protocol or tip to get back to weight lifting without suffering too much and too long with soreness? I did. With no one hounding me to workout I just didn't go, or made excuses like my ankles and knees hurt, which they did but not enough to not go to the gym. It came back super fast, probably like 2 months and I was almost back in everything to what I was. A few weeks off will not regress you like you think. I believe there was a video/ study where a pro lifter went back to the gym after 10 years and in about 6 months he was upto 80% of his PBs. 5 year “training break” (lol) and lost most of my gains, but I still looked fit at 6’3” ~200. I told myself to start: 20 minutes, 5 days a week. After 20 min in into my sessions I felt disgusted with myself. After about 5 months, with breaks inbetween due to Not in the gym, not while being awake and sore. And also upper body. Walking. I lost the first 20 pounds rather quickly but Iost the other 15 slowly. I'm 36 years old, 6' 2", and 206 lbs. I was following my old workout plan which was a 4 day split workout. Then put ~50% on the bar and do the lift. I took basically 3 years off my sport because I broke my wrist, then covid. How long do you think I should wait before being able to head back to the gym. I decided to switch to very early morning: wake up at 5:30am, finish by 7, get home by 7:15, leave for work at 7:45, arrive at work at 8:30. If you feel it too easy, put on another 5%. Keep everything else the same just cut out that 1 product. I pretty much stopped lifting and I ate like shit for 9 months while pregnant. Good luck! Go to the gym to set the habit of going anyways and always. After a week, if your joints are totally happy again, consider doing one or two days per week with three reps. If I do encounter resistance, then I keep the same weight until the plateau is broken. I have a small gym in basement and a membership to a local gym that's usually pretty chill. I started going to the gym when I could drive at around 2 weeks. It’s just what I do, and it’s made big changes in my life. Even then I would take it easy. Even with diet. It's a routine Jul 21, 2020 · For most of us doing moderate workouts in the gym, a protein intake of 1. Next thing I know, I'm going to the gym more often than just the two days I'm at work (I have a branch of the gym next to where I live too). So this is me (48 years old) before and after a little over two years of weightlifting at the gym. Some examples of lifts since I remember all this shit for some reason. The biggest problem of going 3 times a week is that unless if you’re extremely disciplined person. I would say at least 3-4 days minimum. But tbh, don’t worry about it I feel you man. I've been going 5x a week for a year and a half lifting weights and jogging, no results - trying to gain muscular mass. Starting with something small like walking for 15 minutes every day. I went back after a month and worked my arms and I was usings 10kg , I went for 7. Hi guys, I just got my right calf tattooed and I have been very good with going to the gym these last 2 months and so I don’t wanna be out of it for too much time. there’s a very high chance that you’ll slack away eventually. My goals are to weigh 200 pounds again, bench press 275 pounds and squat and deadlift 405 pounds. Ex came back after 2 years. 5 kg but same routine and fucked my biceps for about two weeks. Put in the work and it will come back faster. My lifts reduced about 20% in this time. 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. When I came back after that decade, I struggled with doing 12kg (26lbs) for even 5 reps when I came back. I got pretty strong after 3 or 4 years of doing this and was really satisfied with how I looked. Hey I'm in university too, doing a Double Major. Muscles grow more rapidly after detraining, if they've been trained before [16] [17]. Thanks for this. 5lbs-5lbs to every working set when I can properly execute the exercise. Pre-workout powder is a total luxury and not necessary but it's one of my habits that keeps me going back to the gym for more. Either way, I'm treating myself as a beginner. you’re not going to the gym for 4 days i. If you feel excessively exhausted, go home. Shortly after I got a membership to a spin studio on impulse and actually fell in love with it. Think about it. 2 years ago after doing 3 months of PX90, I went down to 182 lbs after muscle loss. Assuming you were at least an intermediate lifter; After about 2 weeks, your strength will begin to slowly decline. No point in going without a plan. Alcoholism and addiction here. 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. I wouldn’t really implement progressive overload here. 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. By day 6 I tried cardio and was really winded, gave it an extra week for any lingering symptoms to go away. I think 3-4 months 6 days a week was when I felt like I was at a reasonable level. Despite this, my deadlift was back to where I left off after 2 months. Don’t worry; it’ll work. Some are saying the risk of clot formation can last 6 months to 1 year after each infection. Are you Assyrian by any chance? Cuz your username is making me curious. You'll wanna take the first week easy. During that first two years (other than getting started of course), if I was sore it meant either I'd changed my routine or I screwed something up. Started back up in June after getting the go ahead from my pt and in just a few months I am nearly where I was when I left off but much more quickly. 24 hour gyms are the best for these night shifts. A simple "can I use that next, I will be right there. You just have to get back in the saddle and start up those old habits. Once you do that, the next logical step is to actually go to the gym. Depends on how advanced you were. The last time I used to go to the gym was in 2014, so almost a decade ago. Sitting down into the chair and standing back up. Took me about two months to get back to where I was and start progressing. Wife is back to her high school weight. Pretty soon you're going to be walking for 1 hour a day. I ran about . Because bad shit happens, and we have bad years. Had a lot of built up frusturation, anger, confusion. That aspect has changed for the better too and even if covid went away i wouldnt want to go back to pre covid practises. Used to get a cold like twice a year on average but i havent had one since the masks/distancing starting happening I would focus two muscle groups per workout, such as chest/bis, back/tris, legs/shoulders. Each day I will have at least one thing I really want to do- go to the gym. I track every set Physically making your body go to the gym is already half the rent and a big part of the gym anxiety. I realize at times when I go less than 6 days a week, I can get lazy. Just go into the gym and do some warm ups sub ~50% of your maxes before. But it's all back the next time, so who cares -- one week off, one bad week, there's still 50 weeks left in the year to make progress. As simple as that, no excuses, no need to bullshit yourself. I pretty much didn't gain any muscles. . Started back at the gym a month ago, and I've lost some strength but not a great deal, the biggest impact was deadlift but that's related to my grip strength after forearm surgery. I'm not thinking clearly, so I will not go to the gym today. Consuming this stuff right before getting your blood pumping through the body is just more effective. I am going 3 days a week, powerlifting program. I stopped for several years after, then did mostly bodyweight stuff for a few years. My routine : -Run 2,5 km to the gym, then also jog same distance back home -5x/week, very, very few exceptions of 3-4x times/week -Sometimes after waking up, not eating much before it I lifted for 7 years before a shoulder injury put me out of commission for the last two years. I just got back to the gym today after 6 weeks due to hernia surgery. Only problem was that I'd gained a lot of weight. Kids see it as a “we get to go play!” Situation. The gym isn't going anywhere, and in the grand scheme of things, it will be a minute speck of inactivity. And if you don't want to go, don't put excuses just say "I'm not going to the gym today because It's my decision and I don't want to" Obviously there will be consequences, but those are up to you to face. Eating isn’t. Don't worry about your gains, they will come back fast. I wouldn’t worry about it. Like, "after work, I will put on my gym clothes". Especially the knees. Getting into pushups and pull ups was definitely an interesting jump. I suspended exercise for approximately a year after one of my most developmental years of training. A year plus of being stuck inside all day with a 2 year old has seen about 15+ lbs of weight gain and considerable muscle loss as protein goals went out the window along with pretty much everything else. I had Covid, lasted 8 days. That is pretty good The voice in the back of my head keeps telling me to just chill after a long day and have a beer but once you change into gym clothes and park in the gym lot. I have gone to the gym maybe 10 times over the last two years. That being said I decided to start going back to the gym. Eventually you’ll start to enjoy the gym and you’ll naturally want to start pushing it a little harder and harder over time. Just rest until all soreness is gone and train again. Once going to the gym transitioned from "I know I should go, but I don't want to" to "Fuck yeah! So I took about a 2 week break from training, but probably took me about 2-3 weeks to recover my strength. You should feel safe & confident to get back into weight lifting when you feel ready & comfortable 🙂 Jan 5, 2025 · Try incremental changes. May 17, 2021 · So if you normally bench 200 pounds, don’t expect to do much more than 100 your first day back. 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. Hey! I am at the 6 months mark. I would rarely touch a weight. So today I woke up and went for a run to my university gym. Goal was to build a habit. But I feel and look stronger after just 6 months. You're gonna work out. I’ve lost about 25lbs, and more than that in strength and fitness. It comes back faster than you think though. I think physically a prolonged break that long is unnecessary but mentally you may need it for other reasons. The next day you're back to two. Can’t give up after 2 weeks though. Thanks for sharing! I am also 6wpo and (before surgery) had been going to the gym 5x per week for years. For nearly two years, I ran 7-8 miles and did core almost every day. How do i properly get back into working out without putting to much strain on at once. I have a 2 hour break and my gym is a ten minute walk from work. Did rehab for 2 months. Went from curls 40lbs x 10 standing to 50lbs x 10 in a year and even when I go months without lifting I don’t lose strength, just endurance. I noticed I stopped losing I took roughly a year and a few months off due to physical and mental health issues. It will normally take about 2 months to get back to where I was (not my first time taking a year off). 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. I used to go to the gym regularly before Covid. For me it's texting my buddy that I didn't go to last year i lost my dad in a car accident. But it says 15 days I can do cardio and then 20 days for lifting weights. Or if you have trained chest and triceps and chest is all sore, go train your back and biceps the next day. I need to be okay with doing less for now. 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. i personally enjoy lifting weights and enjoy the feeling of getting bigger and stronger, no matter what my starting point is. When you go back in the gym you will not be able to lift the weight that you could before, don’t try. 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. But I’ve had to take a month off from working out and I lost no performance when I went back to the gym. I think you should just go to the gym, and sit there for 10 minutes, and leave, seems silly but deciding this is what I would do got me back into the gym after a slump. Back when I was going to a gym (home gym now) my strategy was to prioritize what equipment I needed most (a rack) and not be afraid to ask or communicate with whoever had it before me. I use to go to the gym a lot in my late teens. after 2 weeks my hems had shrunk and I did my usual lower body workout but with about 1/2 the weight i usually do and increased as I felt better. in 7 days of a week. No, I’ve been consistently going to the gym for 20 years. I was never consistent with it, tried a push pull leg split, and just couldn't stick to the time commitment of spending 2+ hours at the gym each day (including travel time). I just used it as an example of someone who had 2 hernia surgeries, 3 months apart in a single year, who after 2 years of slowly getting back into it is lifting more than he did in his 20s. Now I am 20yo and since January I have been going to the gym doing a Push/Pull/Legs routine, however afraid to damage my body I avoided compound movements which really limited my workout. I follow programs. Anything counted - bike, weights, walk, row. Tomorrow, I'm going back to the gym after a 4 year hiatus. Just make sure you don't start back too quickly after any kind of break. dont hit the gym if you are still in pain, rest and no alcohol. I worked out in college at 7am and after work for years. This is my 4th week already going to the gym and yet my body is still sore after 2 days of every visit. 4 kg of lean mass, and 3. The only set back was the doms. Don't go crazy on your first day back either, steadily increase load over a few weeks and you'll be back to pre iso strength levels. Feel what your joints are like all day long. Have a look if there's any fun classes etc. I was pretty sore after my work out but that goes away after about a Got really lazy for about 10 years. I gym at 5:30am. I had the same problem after I got out of the Air Force. For me I avoided all lower body workouts for 2 weeks (losing a little muscle is worth not having hems) and focused on cardio, yoga, stretching, upper body, etc. Another thing is you don't need the ludicrous amount of volume and sets as long as you go hard -> makes workouts shorter. You’re going to lose every gain you’ve ever gotten. Trained hard for another year and then lost focus for a few years. ease in and do not push through fatigue. Gotta keep the fire stoked. Do you seriously need to question WHY you need to go to the gym? I haven't went to the gym all summer because I worked 8-4 then I had to travel to class 5-9 and then had to go home from being mentally and physically exhausted. Keep eating well. And gained 50lbs. I have found that over the years, if I knew i was going to take a 2-3 weeks off the gym, training really hard to the point of functional over-reaching in the sessions prior actually works very well in tandem with the other extended break and allows me to hit the weights harder upon return. Had surgery and was in a sling for 6 weeks. About 2 years ago i started heavy lifting again and started with what was, for me really light weight. What my heart wants is to be athletic again and get the mental motivation back to eat right and workout hard and be more mobile and stronger and get leaner. First off, I love going to the gym. Used to go after work, around 6PM. I came to the conclusion it was due to being over trained before, gym x4 football x3 and boxing x2 per week. People frequently do this their first time at the gym or the first time back after a long layoff. I was so happy with all my progress, physically and mentally, and just loved going to the gym. After that add a couple of push ups, and so on. So even if you’ve lost muscle after a break, regaining it is quicker and easier. do a home or park workout instead. Use some bands maybe, or walk on the treadmill or use a spin bike. 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. You Regain Muscle Quickly When Retraining. But the crazy part is my strength kept climbing for a week or two after that. Other benefits after 5 years of training/research, is that now going to the gym is mental for me and also after every workout, just taking a look in the mirror inspires/motivates me enough to go on forever without any strain on willpower to "go to the gym". Will see how it pans out and then probs go back to the gym after a month or so. My biggest obstacle was comparing myself now to before. I have been bored with it before and switched things up either in the work outs or like joining an actual gym after a year and a half in my basement. Small gym, 1 squat rack, 2 benches, do the math. Just going to the gym won’t bring back everything. 2 days of progress lol. If you actually make it all 3 months and still don't have the urge to go back then it may be a different problem This is quite possible, the same thing happened to me after the first UK lockdown. Have been back in the gym non stop since 2013, and at this point I don’t ever see it changing. I didn't ask any questions, nothing. Almost like I broke through a barrier or something I recovered from my pneumonia probably around 5 or 6 days into my 10 day regimen of doxycycline. Now, you're there. Dancing and walking: for most people these are just fun things to do. I went back after having covid and couldn’t bench 155 for more than like 5 reps even tho I could do 6 reps of 175 before I got sick. Don't jump right back into your routine. I got real small and doughy after those 6 months. No? Then I go to the gym". After my year off this is the time frame it took me to get back to where i felt and looked strong and performed well without feeling like i was pushing myself too hard or putting myself at risk of injury. Sitting. it depends on what you're going to the gym for. But during the weekend I sleep a lot longer. fbwg igfg uikyzd ueizvpy fesr tduff uufu fjppdgeu nwoxyd stxh mpqyg wsbt lwcuxy bau deu