Getting Back Into Training After A Long Break

Getting back into training after a long break

It is normal for people to take breaks from training during the year; it could be due to holidays, injury/illness, or any other reason. It is very common when we return to training to want to pick up right where you stopped. We are tempted to lift the same weights, go with the same intensity, and it can be very frustrating when you see the results were not as good as the last time. The good news is that this is normal and that you will be able to get back to where you were in no time.

These are a few mistakes people make when restarting a training program:

·       All or nothing mentality: Don’t try to change everything at once. Put your ego aside, decrease the weights and intensity. Small, consistent steps will always outperform an all-or-nothing approach.

·       Copying someone else’s plan: There is a lot of info and access to it with social media these days, especially in the fitness industry. You can find countless workouts and fitness influencers showing you all kinds of programs. You have to remember, what works for them might not work for you. It’s your body and your goals, so remember you need to have a personalized plan that supports your goals, lifestyle, and training history.

·       Ignoring your mindset: You must pay attention to how you feel; not every workout is going to be the best workout, and that’s ok. You might start slow at first, feeling like every workout is the hardest workout ever. Learn to celebrate small wins and be patient with yourself.

·       Starting a crazy diet right off the get-go: It is easy to come back from a trip or a break super inspired and wanting to crush your goals, that’s good! Now you want to support your body in the best way you can to achieve that. So the last thing you want to do is put yourself in a position when all of a sudden you start consuming way less calories than you have been and end up weak, with low energy, and not being able to workout properly. If you are in a caloric deficit, aim for 250 calories less than usual, start there, and after a few weeks, you can increase that to 500 calories if you would like to go into a bit more of a deficit.

In short, it is common to be inpatient when we resume training. We want to be able to do everything we were doing when we stopped, and it’s easy to get frustrated or even get injured if we don’t approach it the right way. Take your time, resume slowly, and you’ll be where you left off in no time.