With the end of lockdown in sight, the re-opening of gyms is something we’re all looking forward to! Although we’re all excited to get back to our usual exercise schedule, here are a few things to keep in mind to reduce your chances of picking up an injury on your return.
Don’t jump straight back into your pre-lockdown gym routine.
Unless, you’ve been regularly lifting weights over lockdown, it’s unlikely you’ll be at the same level you were at pre-lockdown. It can be tempting to jump straight back into your old gym routine but this could potentially increase your risk of picking up an injury.
Instead, meet your body where it’s at. Your goal should be to get back to your pre-lockdown strength level within 3-6 weeks, not straight away. Don’t be disheartened if your strength levels are reduced, with consistent training they’ll be back up in no time!
Focus on technique rather than weight on the bar.
The odds are that you probably haven’t performed a lot of your usual gym routine movements in a few months. For more challenging movements like squats and lunges, etc. use the first few sessions back to relearn proper technique before adding major weight to the bar. Technique, technique, technique!
Reduce your training frequency for your first few weeks back in the gym.
Training frequency means the number of times your train per week. After a few months away from the gym, you can be sure that there’ll initially be high levels of post-exercise muscle soreness. To avoid excessive muscle soreness and to ensure our body can fully recover, reduce the number of days per week that you train, gradually increasing this over the first 3-6 weeks back.
Place more emphasis on training recovery.
Weightlifting is likely a stimulus your body hasn’t been exposed to in a while, so it will need all the help it can with recovery.
When it comes to recovery, things like foam rolling and stretching have their place, but where you should really be focusing is on getting 8 hours of sleep per night and getting sufficient protein and overall calories in your diet.
Don’t forget to warm-up.
The acronym to keep in mind is:
R: Raise – increase muscle temperature on the treadmill/bike
A: Activate – Engage the muscles in preparation for the upcoming session, things like lunges for the lower body and push-ups for the upper body
M: Mobilise – Practise the movements that you will be doing in the workout without weight
P: Potentiate – Gradually increase the weights you use in each exercise so your body is fully prepared.
In summary:
Don’t jump straight back into your pre-lockdown gym routine.
Focus on technique rather than weight on the bar.
Reduce your training frequency for your first few weeks back in the gym
Place more emphasis on training recovery.
Don’t forget to warm-up.
Ok, so now you have a clearer idea of how you can safely return to gyms post-lockdown!
If you have any further queries or concerns about how you can safely return to the gym, feel free to reach out to one of our Chartered Physiotherapists here at Spectrum Health who would be happy to help!
Happy lifting guys!