Buzz
As gyms across various regions begin to reopen or prepare to do so, many of us are eagerly counting down the days until we can resume our regular workout routines. (While I have a well-equipped home gym, I can’t wait to return to a proper squat rack.) However, it’s crucial to adopt the right mindset before stepping back in, to avoid setting yourself up for frustration.
The reality is, you’ve likely lost some strength. Even if you maintained a workout routine during quarantine, your performance might not reflect that on your first day back. Taking a break from specific movements can leave you feeling rusty. For instance, excelling at pushups doesn’t guarantee you’ll set a personal record on the bench press right away.
Recall the advice we shared at the start of quarantine? Strength coach Greg Nuckols emphasized that even the most effective home workouts come with limitations, but reassured us that long-term recovery is achievable:
Here’s Nuckols’ perspective: When people return to the gym, “they’ll step under the bar and realize, oh no, my max lifts have dropped by 20%, maybe even 30%. They’ll panic, thinking all their progress is gone. But if you’ve been doing any form of productive training during quarantine, you’ll regain most of that strength within a month or two.
So, keep your expectations modest. Do not attempt to test your one-rep max on your first day back. Sure, it’s easier said than done. (I’ll personally consider it a win if I resist the urge to max out my back squat on day one.) Instead, approach your workout with the mindset that you’re likely out of practice, and even lifting the empty bar would be a victory.
When you enter the weight room, begin with light weights as part of your warm-up, and let your body guide you. Physical therapist Jason Eure suggests performing 5 to 8 reps per working set, stopping a few reps before failure. (Many other coaches echo this advice.) This approach allows you to have an effective workout while gauging your current fitness level.
If you follow a training program based on percentages of your best lifts, don’t jump back into it immediately. Take your time, listen to your body, and wait at least a few weeks before comparing your current performance to your previous records.
This mindset applies to other fitness activities beyond lifting. Do you have specific goals for your treadmill runs, spin bike sessions, or favorite machines? A certain number of reps you used to achieve consistently? Start with no expectations, and let any progress feel like a bonus.
