Have you started back at the gym yet? Here are a few tips for you:
If you are thinking of going back to the gym or getting back into exercise, make sure you have a plan before you dive straight back in.
– Firstly, take it easy to start with. Don’t just dive straight in at 100 miles an hour. Don’t be afraid to reduce the weight down from what you might have been lifting and focus on your movement quality initially. You can build that weight back up in no time, because if you pick up an injury that will only set you back.
– Make a plan, decide exactly what your goals are. You should know exactly what you’re doing when you step into the gym before you’ve even began. If you need help with this, just drop me a message through my contact page here on my website.
– You need a time frame to accomplish those goals in and make yourself accountable. This is so important when it comes to getting results. Set your self a goal with an end date, this will help keep you on track and keep you accountable.
– Don’t expect to lift as heavy if you have had a break. Build your weights back up gradually. Don’t be afraid to reduce the weight down from what you might have been lifting and focus on your movement quality initially. You can build that weight back up in no time, because if you pick up an injury that will only set you back.
– Focus on your soft tissue!! What I mean by that is your range of movement, quality of your movements over the amount of weight that you’re lifting (ask a professional for help if you need to!).
Do lots of mobility work, dig out your foam roller if you have one and spend some quality time on those sore spots.
Remember it’s all about the long game when it comes to getting results. Give yourself time, set yourself some meaningful goals when you get back into exercise.
How do you know you’re making progress on the gym floor?
5 signs that you are making progress in the gym! (that isn’t just stepping on the scales!)
1 – Your clothes fit better
I don’t just mean because the numbers on the scales have dropped. But what can illustrate progress is how your clothes fit, do your favourite trusty pair of jeans feel looser? Once you start to notice this happening, it is a huge motivator!
2 – You have more energy
We all know that exercising makes us feel better, it’s one of the main reasons I do it! Because I know how much better I feel after a training session – physically and mentally. Morning exercisers know first-hand the benefits of getting in an early workout.
3 – You’ll start to look forward to your exercise sessions!Yep, sounds crazy if you’re just starting out – but it’s true! It’s a real turning point for people when exercise becomes less of a chore and more of a pastime.
4 – You are taking shorter rest periods
If you started needing to rest 2 minutes in between sets of your squats and push-ups, but now (using the same reps and weight scale) you’ve cut your rest down to 30 seconds for example, you’ve made a huge improvement in your workout quality and shown progress in your recovery!
5 – You can lift a heavier amount of weight for the same amount of reps
Always keep track of the amount of weight you are using for your resistance training. You want to see if you are either getting more reps with the same weight or using a heavier weight for the same amount of reps.
As always please feel free to drop me a line if you need help with anything.
