If you’re like me, not having access to a gym during these last 6 months has been disruptive.
Sure, I’ve got some exercise equipment at home, and I’ve been doing the best I can, but it’s not the same.
Psychologically, we know that we associate certain places with certain activities and mindsets.
Thus, just the simple act of GOING to the gym lets us get more focused and be in the zone while we’re there.
Trying to sneak in a workout, in the middle of your living room surrounded by books, the TV, maybe you’ve got kids running or around a dog who thinks that your workouts are hilarious and wants to join in…
It’s safe to say that keeping up with a lifting routine without a gym has its challenges.
And it’s completely understandable that you may have fallen out of your routine since these lock-downs started in March.
So here are a few tips for getting back into your routine as gyms start to open up:
1. Focus on technique over intensity
If you’ve been without weights for the past six months, I completely understand that you might be itching to get after it.
But it’s not the smartest move right out of the gates.
Remember how long it took to get where you were before the lockdown?
It’s going to take time to get back to that place. It’s probably not going to take as long as it took to get there the first time, but it will take more than a few days.
So, what’s the move?
Do the exercises that you want to do but do them with much less weight than your max and put all your focus into your technique.
I guarantee that if you spend these first few weeks back at the gym absolutely crushing your favorite lifts with lower weight and perfect execution, you’re going to redevelop that mind-muscle connection in no time.
2. Limit the volume and focus on recovery
My second recommendation is to limit your volume until you’ve figured out how much you can handle while still feeling good.
Your workouts are only as good as your recovery. If you hop back into an intense 6-day a week routine after months of sporadic lifting, you’re putting yourself at a severe disadvantage.
Put that extra energy and motivation you have into the little things:
- Mobility work
- Stretching
- Adequate hydration
- Recovery walks throughout your day
All of these activities, if done consistently will significantly help your efforts to get back to your previous level of fitness while feeling GOOD.
3. Figure out how your body is working after all this sedentary time
6 months of sitting more than usual, working out less than usual, and being engaged in the circus that’s been going on during this whole time will have an effect.
Sitting more consistently than usual can easily cause muscular imbalances and affect your posture.
Working out less than usual can have the same effect, but by weakening muscles that used to be strong.
And the craziness that’s been going on in the world is enough to raise just about anybody’s stress levels.
Between these three, your risk for injury when getting back into the gym could be higher than it was 6 months ago.
If you feel like you might be someone who’s had all three of these factors in your life and want to make your transition back into the gym or workout classes as smooth and pain-free as possible, we’ve got you covered.
For the rest of September (5 more days!), new patient visits get a comprehensive movement assessment to see how EVERYTHING in your body is working, and then $50 off a CUSTOM plan to start addressing any issues!
For the rest of this month, they’re $125 instead of the normal $175.
We want you to have the peace of mind that you’re doing everything you can to stay injury free and come back stronger than ever.
Request an appointment with Dr. Brink!
He is available for in-office and virtual appointments.
There are only 5 DAYS LEFT to get this unprecedented price!!
