5 things to consider before returning to the gym.

By: Matt Doherty, Certified Strength & Conditioning Specialist

Gyms being closed has been rough on all of us. For me personally, I was working as an intern before the shutdown and was making friends, getting to know the members of the gym, and looking forward to getting started on my career as a trainer.
 
I know I’m not the only one either, I personally know at least 5 people who’s fitness goals have gone out the window because of this shutdown. Not everyone has a home gym and with the price gouging that is still happening when you try to buy any fitness equipment online, it’s no surprise that many people just stopped working out all together.
 
Now more than ever, many people are restarting their fitness journey back at square one. Here’s five things to remember before getting back into the gym after a long break.

1. YOU ARE NOT THE SAME PERSON YOU WERE 6 MONTHS AGO. For better or for worse, this holds true even without a pandemic and statewide shutdown. After taking a long break from training and working out, its important to remember the phrase, “You don’t use it unless you need it, and if you don’t use it you lose it.” - some dead philosopher… The point is don’t get discouraged if you can’t do the same things you once were able to do before the shutdown. You worked really hard for the results you got before, give yourself 6 months to get back to where you where.
2. “Train harder than last time!”- Greg Doucette This is a simple truth that should remind us you get the results you train for. If you train harder than last time, you guarantee your results. Training harder than last time can be done a lot of different ways. Training harder than last time can be as simple as adding 5 lbs. to your next set. It can be doing a few more reps, or going a little longer on the treadmill, or doing the same distance a little faster. It doesn’t mean you have to train as hard as someone else, just train a little harder than you did the last time. If last time was 6 months ago, it doesn’t count. Last time means about a week or two.
3. Be considerate of others. I’m not just throwing this in to pad a list of five things. But even if I was, now more than ever it’s important to be aware of the people you’re around. COVID-19 is most dangerous for anyone over 65 and sick populations. Basic gym etiquette is more important now than ever! Wipe down your equipment after you’re done. Even if the gym does a good job of cleaning, you are responsible for your own health. If you’re out interacting with other members of the gym and potentially at risk populations, just be considerate of others, and clean the equipment after you’re done. Also don’t harass people about masks one way or the other. When you start an argument with people in the gym, about anything, it doesn’t help anyone, and serves no purpose other than to waste time and energy that could be spent training, stretching, or doing literally anything more productive. Your time and everyone else’s time has value, so be considerate of others when returning to the gym.
4. Try something new. Since you’ve been off for a while maybe its not the best time to jump right back into your old program. Echoing my first point of you not being the person your were six months ago, jumping right into where you left off and expecting the same results won’t do you any favors. Trying a new way of training might uncover a weakness you didn’t previously know you had.
5. Hiring a trainer. If you think I’m not going to do a shameless plug, you are sorely mistaken. When you’re trying anything new: be it lifting, cycling, or underwater basket weaving, having a qualified professional help you get back in the swing of things can speed things along. That being said, results won’t happen overnight. You still have to put in the work. A trainer/coach is there to act as a guide on the path to success, but you still have to walk the path.