Struggling to get back into the gym after a long break? Learn how to overcome mental and physical challenges and restart your fitness journey with our beginner's guide.

Returning to the Gym After a Long Break: Shift Your Mental Mindset

You went on a vacation, got sick, had a baby, were injured, or had your gym closed down. How do you get back to working out regularly?

Niki and Andrew first, of course, recommend that you probably want to avoid this situation if you can. Even if it's just some light bodyweight exercises, this is significantly better than no exercise.

The hardest aspect of this is in your head.

Once you take a break longer than about 3-5 days, you will find a significant decrease in performance. Because of this, you will have to deal address your expectations for what your body can do based on its past performance versus its current performance.

Focus on the habit of training and identify yourself as a lifter - you are someone who strength trains.

Lastly, remember that you are moving toward your goal, but that it will likely take longer than you would like (but in the grand scheme of things it will not take that long).

Returning to the Gym After a Long Break: Soreness & Other Physical Challenges

As you have to adjust your mindset, you also need to adjust the weight and volume. Begin with lower volume and lower weight. It is much better to err on the side of too light than too heavy. It will help you ease back into the program, build confidence, and enjoy the quick gains from the lower weight as opposed to quickly missing reps because you tried to begin as close to your limit as possible.

Expect that your second workout or second day at the gym will be harder than the first. Especially with the squat, you will experience soreness.

Remember that movement will help with soreness. Enjoy the shock to your system.

Beginning your strength training routine after a break should not be scary. Take it easy, adjust your mindset, and get back in the gym!

Share your experience with returning to the gym after a long break.

PS - If you're interested in taking online coaching with Barbell Logic for a test run, check it out here.

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