Thank you for joining us for today’s livestream where we talked about how you can get back into the gym when they’re due to reopen next week. If you have back pain you’ll need to be careful how you proceed when getting back in the gym as chances are you haven’t been using the traditional dumbbells at home during this time. We’re going to talk about how you can get back in the gym after lockdown without re-injury!

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Have a Plan Have a program that you’re going to be doing, a workout structure that’ll introduce you into working out gently and build slowly. This is important to avoid doing too much too soon.  Don’t Overdo It It can be really fun to workout with weights, but don’t do too much too quickly. You should do a slow progression to get back into a routine, make sure you’re doing the exercises with good technique and don’t resume where you were before lockdown as you’re likely to injure yourself.  T.R.E.A.T Test, rest, evaluate, adjust and test again. See how you’re feeling after the first workout, whether you have any delayed onset muscle soreness (DOMS). See if it was too hard, too easy, adjust and then try again.   Stretching Maintaining the stretching when you’re incorporating strengthening is very important. A good stretching routine can take about 15 minutes, and if you neglect it over a day or two you may not notice the difference. Over a couple of weeks of neglecting stretching, you may notice that you’re starting to tense and stiffen up again. Keep the Phase 1 routine going on your rest days to help with recovery.   What We’re Doing Going back in at about 60%, steering clear of low repetition exercises. We’re training for general health and wellbeing, sticking to 15 repetitions of squats, deadlifts, bench presses and rows - these are compound exercises that work multiple muscles. We’re also doing the towel afterwards.  Classes Classes are very generalised so perhaps steer clear of these for the meantime. They’re not designed to be one-on-one so you may not get specific enough guidance.

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