How to Return to the Gym Safely
How to Return to the Gym Safely
Gyms are gearing up to reopen and we know you’re anxious to get back to lifting weights and your exercise routine. Before jumping back in, consider these 4 tips to ensure a smooth transition so you can stay injury free and be back to nailing those PRs!
Tip 1: The 50% Rule
When you’re ready to return to the gym, it’s important to ease back into working out so that you don’t overdo it. A good rule of thumb is the 50% rule. Whatever weights, sets, and reps you were doing prior to the virus outbreak; cut it in half. For example, if you usually perform 2 sets of pull downs at 140 pounds, when you return to the gym, cut it back to 1 set of pull downs with 70 pounds. If you usually run for 30 minutes on the treadmill, start back with 15 minutes of walking and running intervals. Feels easy? That’s the point! Your body has not been challenged in this way for quite some time. Your muscles need time to adapt to this exercise stimulus. Too much, too soon is a recipe for an injury. Now that the gym is open, you don’t want to be sitting at home with a new injury from overdoing in the first week back.
Tip 2: Increase your rest/recovery time
As mentioned above, your body needs time to get used to working out at this new level of intensity again. If you did not exercise consistently over the past 3 months or you participated in a different form of exercise, it’s important to respect where your body is at currently and ease back into exercise. In addition to the 50% rule while at the gym, your body may require more rest days between workouts. If you usually work out every other day, you may need two rest days between workouts. And that’s okay! Remember that you have your entire life to workout. It’s not worth forcing your body back into the gym and risking the chance of an injury thus requiring even more time away from exercising. Build back slowly so your body can adapt and grow new muscle. It may take a few weeks to get back to your normal routine.
Tip 3: Listen to your body and make changes accordingly
As you transition back to exercising in a gym setting and performing exercises you haven’t for the past 12 weeks, here are a few questions to ask yourself to make sure that you are listening to your body:
· Are my joints bothering me with any of these exercises?
· How intense is this workout compared to what I have been doing?
· Are any of my muscles feeling particularly tight?
· Do I feel symmetrical when I am moving?
· Does my strength feel even between both sides of my body?
· Do I feel better after my workout, or do I feel worse?
These questions can help you to identify potential issues early on so that they don’t become bigger issues that force you to stop exercising. If you find yourself exhausted or achy, take that extra rest day or cut back a bit on your exercise. Don’t be afraid to adjust your training schedule or seek out a professional to help you. A personal trainer can give you guidance on how much is appropriate and a MAT Specialist® can get your muscles tuned up so you can get back to exercising.
Tip 4: Wipe, Wash, and Repeat
Remember to wipe down all your equipment, including benches, handles, and weights. Wash your hands when you enter the gym and before you leave. This was important before the pandemic and is especially important now. Don’t be lazy! Also, avoid touching your face, and if possible, wear a mask.