Over the last few months, we have all perfected our at-home workouts but how do we restart a good gym routine after lockdown? With gyms opening back up 25th July, we need to know how to kickstart our fitness journeys back into normality.
1. Be excited and get your motivation back
You need to get some motivation back because these last 4 months might have made you lose some. Motivation will be the driver behind restarting your routine, so here are a couple of ideas to get your motivation back:
- Make a checklist of gym exercises you want to do
- Visualise your new goals
- Remember you will progress quicker now than before
- Start working out before the 25th
- Less thinking, more doing
2. Choose a new routine
Hopping on a new programme will be perfect for restarting your gym routine post-lockdown. This is the perfect time to start from fresh, so you can hone in on the weak-spots and come back stronger than before.
Have a think about what you want to achieve too, so you can work in alignment with your goals. For building muscle and strength, a full body workout 2-3 times a week is always a solid choice (especially since our full bodies probably need it right now).
Even if it’s not a new routine or programme, at least choose something you enjoy and feel comfortable doing. Then for your first session just play it by ear — you might have to anyway if it’s busy.
3. See where you’re at in your first session
Don’t put too much pressure on yourself for your first time back. Just go into your first gym session as an experiment to find out how much strength and endurance you have lost over lockdown.
Even if you have been keeping up with your home workouts, chances are there are some exercises you might not be quite as good at. Don’t worry too much though, we’re all in the same boat.
After your first gym session is out the way, you can start setting some new PBs and clear markers for improvement.
4. Set new goals
Once you know where you’re at with your fitness level, set some new goals. Use our fitness goal selector to help you out with your nutrition plan.
Lost your strength on the bench? Set a goal of reaching X weight by Y time. Don’t make it unattainable like trying to reach your previous lifts by the end of the week, but make it an achievable fitness goal that you want to build up to.
5. Get prepped with some protein and pre-workout
You might be down on supplies after all this so make sure to stock up on everything you need. Get the building blocks you need for those first, tough sessions back.
Think about what you need to make the most out of your workouts and what you need to recover too. Whether it’s pre-workout to get you through, or protein to build on those gains, make sure you’re prepared.
Why not treat yourself to some new kit too? This is a great way to get yourself excited, as well as feel good as you do your first strut back across the gym floor, or pose in the weights mirror.
6. Be consistent
This is something we all should remind ourselves of: the importance of consistency. How often do you want to go back to the gym per week? It doesn’t need to be the same frequency as before — you can blend your home workouts with your gym ones.
Still write down how much you want to be back at the gym (and a reduced amount is probably a good idea) and remember to be consistent with whatever you do. With some consistency, it will be like you never had those 4 months off.
7. Stay safe
There is no point in starting your workouts if you end up getting yourself or others sick, so make sure to use your common sense when you’re out there while staying safe and having fun.
That means if you or someone you live with feels ill, it’s probably better to stay home. We don’t want the gyms to close down for this long ever again.
Staying also applies to preventing injury. Remember that you’re probably not going to be able to lift as heavy as you did 4 months ago. The worst thing you can do is have to take another four months off for injury, so play it safe and gradually you’ll get back to where you were.
Take Home Message
Restarting your gym routine after lockdown might be hard, but remember to be consistent, patient and, most importantly, safe and sensible. We can’t wait to get lifting heavy again.
How are you feeling about heading back to the gym?