5 Tips For Returning To The Gym Post-Coronavirus
After several months of gyms being closed to the public amidst the Coronavirus pandemic doors are beginning to re-open, here in Australia as of a few days ago gyms are functioning once again (albeit only during staffed hours, 24/7 access is a while away).
I foresee a large number of guys jumping straight back into their regular workout regime as if the gym never closed, in my opinion this could potentially be a recipe for disaster.
Regardless of whether you completely abstained from exercise during the last 12~ weeks of the gym being closed, you lifted dumbbells in your garage or performed bodyweight exercises in the park several times a week I recommend you proceed with caution.
These substitute routines and exercises that may have assisted you to maintain size while you couldn't step foot in the gym aren't heavy barbell compound exercises, and as such there are a few tips I recommend you following before delving straight back in...
1 - First Session Back? Lift 50%
Treat the first week of your training split back as if you were performing a deload week.
I know, I know... the temptation to load up the weight on the bench press and the overhead press etc. is very tempting however you've just spent quite some time out of the gym and you do not want to be doing the same again (but this time due to injury).
As such focus on your form and moving the weight through the movement as your body adapts to lifting the iron once again.
Return to lifting the weight you're comfortable with for the prescribed number of repetitions on your second workout back for that muscle group (which will most likely be your second week back in the gym).
2 - Drop The Volume A Little
During your first week back to ensure your body is able to handle recovering between workouts again I recommend dropping your volume every so slightly.
Perhaps drop an isolation exercise per workout and reduce your overall number of sets performed on compound movements by 1 or 2.
Once again, we don't want terrible DOMs or injury holding you back immediately after you've made your return.
Return in week 2 with your regular volume.
3 - Perform Mobility Pre & Post
One analogy I use regularly as I believe it's a great example is comparing your body to an exotic car.
Provide it with high quality fuel, regularly check and change the oil and listen/pay attention to how it drives and it'll be enjoyable, it'll perform well.
Imagine you've just left your exotic car in the garage for a few months without starting it - chances are you're not going to have the best cruise if you start it up and immediately go speeding down the road... you should instead opt to let it idle for a bit and check it over to ensure it's running well.
Same goes for your body - before crawling under the bar in your power cage opt to foam roll a bit, perform some hip flexor stretches and shoulder dislocations. Pay attention to how your body feels and responds before lifting the iron.
4 - Ensure Your Caloric Intake Is Sufficient
Unless you wanted to stack on excess body fat you likely lowered your caloric intake to match your decreased amount of physical activity, now that things are turning around it's time to up those calories once again!
Delving straight back into your routine while consuming few calories is a sure-fire way to end up feeling lethargic and burned out after a week or two back in the gym.
Ensure you're caloric goals are being met and account for those that're being burnt in the gym once again.
5 - Listen To Your Body
The longer you've been lifting and dieting the easier this becomes - if you've only just started this point may not be quite as apparent to you, but see how you feel as you return to the gym and begin lifting.
Do your rotator cuffs feel OK on your pressing movements? Do you need to work more on your internal/external rotations?
Are you struggling to activate your glutes when performing squats?
Are your shoulders taking over when hitting the bench press?
As you haven't been 'greasing the groove' on these movements for a while it'll likely take more conscious emphasis on form.
