How to get back into the gym after lockdown

It's been a long-overdue wait since gyms closed earlier this year in January, as gym go-ers count down until the big day that is April 12th. As eager as you may be to get back and hit your first session as hard as possible it's not (unfortunately) as simple as that.

So, here are some tips I've put together that'll keep you in the gym and so that you can still make progress from where you left off...

- Don't PB/PR on the first day back

Okay, so this may be obvious for some but I'm gonna say it anyway. It's been over 2 months since the gyms last shut and chances are you probably haven't had access to as much or the equivalent equipment/weights over the lockdown training period. And before that even, the last year of COVID-19 has resulted in inconsistent training for everyone. Which is completely fine and understandable btw. So, for the sake of avoiding injuries please don't go chasing untouched weights and expecting to hit them! You will get back exactly to where you need to - the absolute KEY is a progressive overload (gradual progression). Take it easy!

- Don't have ultra-high expectations

Carrying over from my previous point, although you will have still likely retained most of your strength, that doesn't mean you will necessarily be lifting your previous weights (straight away). Take the focus away from the amount of weight and focus on getting your body moving correctly, focus on using a full range of ROM (if applicable) or working on your technique. Even with your form it may not even be up to scratch first off but remember to not be too hard on yourself- we've been in a global pandemic! For most of us, we've been more sedentary than ever so, naturally our mobility will have suffered. The most important thing is to get blood flowing (however you choose to train) and get the endorphins going.

- Plan your session

With some restrictions still in place, even when gyms do open, you may need to plan your session to get the most out of it. Go in on the 12th (or whenever you're returning) and know exactly what exercises, equipment and machines you plan to use. Think about how you want to warm up and any mobility drills you may need to do. And if you're limited to time or have a specific gym slot you may even want to prepare physically at home or just before you enter the gym. Additionally, have a backup plan or alternative exercises/accessories you can do instead if it's too busy and you're running out of time. Prepare even to 'freestyle'. Another thing I'd say is to make the most out of the facilities at your place of training, so you can take advantage of the resources there and optimise your session. For example, you probably don't need to be doing bodyweight exercises or resistance bands if you can do that at home (unless you want to or that's how you warm up)!

- Fuel up

You'll make the most out of your first day back by eating and hydrating well- and not just on the way but the day/s leading up to too. That goes for getting a good night's sleep as well (8 hours if you can- in a semi-cold, dark, setting). Also- hopefully, it goes without saying but- make sure you fuel up after your session properly! Protein and carbs are the best and within a reasonable amount of time after finishing your workout. Plenty of fluids too and focus on replenishing your body with electrolytes (sodium, potassium and chloride) which most you can find naturally in vitamin and mineral-rich foods.

- Track your progress

To see noticeable change and know where to improve for next time make note of your training details. Whether that's on your phone through notes or in a logbook, monitor the reps, sets and weights used. If you can, film your sets too so you can watch back your form/technique from a different perspective. You can then break down the lift/exercise and highlight where weaknesses occur, where muscles may compensate, or assess a technical issue. However, sometimes it may actually look a lot better/faster than it feels and can give you a confidence boost instead!