Working Out After a Break
The following post is from our Ladies Who Lift September Q & A series.
Q: Due to travel and then a bout with COVID, it's been a month since I did any of my workouts. I'm finally feeling better and want to get started again so my question is---do I just pick right back up with the same amount of weight I was using before? Or should I drop down a bit to ease back in?
A: First and foremost, welcome back to your fitness journey! It's great to hear that you’re feeling better after your travel and bout with COVID. Restarting your workouts after a break, especially one as significant as a month, requires a bit of strategy to ensure you ease back in safely and effectively.
Given that you've been away from your routine for a while, it’s wise to approach your return with a bit of mindfulness and intention. Here’s a practical guide to help you get back into the swing of things:
Start with a Reduced Load: Even if you were lifting heavy weights before your break, it’s a good idea to start with lighter weights. Your body needs to readjust to the physical demands of exercise, and easing back into your routine helps reduce the risk of injury and allows you time to gauge how you’re feeling and how well you’ve recovered from being sick. Begin with about 50-60% of the weight you were using previously, and focus on perfecting your form and technique.
Add Extra Mobility: Depending on how severe your experience with covid was, you may feel more tired, have a higher heart rate than normal or be more out of breath. Inflammation in the chest/around heart can make working out post-covid feel different, so listen to your body and take longer rest if needed. I also like to add in extra mobility drills that focus on opening up through your ribcage, diaphragm and thoracic spine. You may also be feeling tightness in your hips and low back from travel if you were sitting on a plane or car for long hours. Add mobility drills from our library into your weekly routine.
Listen to Your Body: Pay close attention to how your body responds to the initial workouts. If you experience any unusual discomfort or fatigue, it’s a sign that you may need to scale back further or give yourself more time to adapt. You will also probably be sore your first week back, so you may need more recovery days than you’re used to.
Gradual Progression: Once you’ve successfully completed a few sessions with lighter weights, you can gradually increase the load. Aim to add a small increment to your weights each week, based on how comfortable you feel. This incremental approach helps your muscles, joints, and connective tissues rebuild strength and endurance safely.
Focus on Recovery: Make sure to prioritize recovery as you get back into your routine. Adequate rest, hydration, and nutrition are essential for your body to heal and adapt. Incorporate stretching, mobility, foam rolling, and aerobic exercise to complement your strength training.
Consult a Professional: If you have any concerns or if you’re unsure about how to restart safely, consider working with a Ladies Who Lift Coach. Our coaches provide personalized advice and help you create a tailored plan that aligns with your current fitness level and goals.
Getting back into your workout routine after a break is all about finding the right balance between pushing yourself and being mindful of your body’s current state. By starting with lighter weights, listening to your body, and gradually ramping up, you'll set yourself up for a successful and injury-free return to fitness. Keep up the great work, and enjoy the journey of getting back into your groove!
ABOUT the author
Amy Potter is a Certified Personal Trainer and Holistic Health Coach. She loves helping women heal their relationship with their bodies, and with food. She guides women on a journey to feel strong, confident, and capable through weight lifting and intuitive eating. In her free time, she can be found taking long walks on the beach, petting dogs, or talking about politics.
