• Evolved Nutrition

Our Top Tips For Returning To The Gym

Updated: 3 days ago


Over the last few months, we have all become masters at our home workouts but how do we start a good gym routine after lockdown? With gyms opening back up 25th July, we need to know how to jump-start our fitness journeys back into normality.

 

1. Get Excited

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 list of gym exercises you want to do

  • Visualise your new goals

  • Remember you will progress quicker now than before

  • Prep your body by working out before the 25th

  • Less thinking, more doing

 

2. Choose A New Routine

Starting a new programme will be perfect for jump-starting your gym routine post-lockdown. There is no better 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 with your goals not against them.

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. Use The First Session To See Where You Are At

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 / endurance you have lost over lockdown.

Even if you have been keeping up with your home workouts, it is likely there are some exercises you might not be as good at. Don’t worry too much though, we’re all in the same position. Your first gym session will allow you to start setting some new PBs and clear markers for improvement.

 

4. Let's Make Some New Goals

Once you know where you’re at with your fitness level, set some new goals.

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 (otherwise this may cause you to lose motivation), but make it an achievable fitness goal that you want to build up to.

 

5. Get Prepared With Some Protein & 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.

 

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 remember to be consistent with whatever you do. With some consistency, it will be like you never had those 4 months off.

 

7. Safety Is Important

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.

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.

 

Things To Bare In Mind

Restarting your gym routine after lockdown might be hard, but remember to be consistent, patient and, most importantly, safe and sensible. How are you feeling about heading back to the gym?


High Wycombe, Buckinghamshire, United Kingdom

info@evolvednutrition.co.uk

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