How to Reclaim Your Gains After Taking Time Off From Lifting
While in a perfect world, we’d all be consistent with our workout
routines, things happen. Whether it’s an injury, scheduling issue,
external factors or just a loss of interest, at some point in just about
any lifter’s career, they’ll take time off. For some, it might just be a
week or two, while for others, it could be months or even years.
But, there also comes a time when you lace your gym shoes back up and jump in the saddle again. It may be difficult at first, but fortunately, once you get back into the swing of things, it’s hard to break the momentum. Here’s how to get back on track after taking time off from lifting.
Adjust Your Expectations
First things first, the biggest mistake people often make is assuming they can jump back into their routine and lift the same weight. If you’ve only taken a week or so off, you might get away with doing this. But, if it’s been longer since you’ve lifted, going at it like you never took a break at all doesn’t often go well.You’ll typically either end up injuring yourself or being so sore the next day that you struggle to stay on schedule.
Instead, you should adjust your expectations and assume that you’ve lost a little bit of strength. Even if you don’t exactly know how much, assume that you’re at 60 to 80% of your old self and work from there. Your ego might sting a little, but it’s better than getting off to a rocky start.
…But Don’t Put Limits on Yourself Either
At the same time, you don’t want to put false limitations on yourself because that will keep you from pushing yourself when you need to. Working out isn’t meant to be easy. It requires work and mental toughness, especially when you’ve fallen out of the routine. So, while you want to be cautious, don’t let that stop you from giving it your all. When you lace up your cross training shoes, you should mean business.
Be Purposeful in Your Routine
Why did you take time off from lifting? Was it because you took time to focus on other areas of training, or was it due to an injury? Whatever the case, you should base your routine around this reason. For example, if you injured your shoulder, don’t jump back in with heavy shoulder presses and instead work around the previous injury while still testing it one set at a time. If you were focused on other areas of training such as cardio, then use your endurance to power through a HIIT workout. Tailor your routine to your present goals and abilities, not the past, and keep moving forward.
It’s a Marathon, Not a Sprint
Things happen in life, and just because you took a break from your routine doesn’t mean it’s forever. Remember that fitness is a marathon, not a race. So don’t rush to get back into your ideal shape. Instead, take things slow to ensure you’re making consistent, real progress on your goals.
About Reebok
Reebok is synonymous with athletic performance and timeless style. For decades, the brand has been the go-to choice for professional and everyday athletes alike, offering the footwear, gym shorts, athletic leggings and more they need to perform at their best. Reebok’s footwear and workout clothes for women and men blends legacy designs with modern innovations that help you stand apart from the crowd while letting your performance speak for itself. On Reebok’s website, you can shop their collection of footwear for practically every activity, from bright white shoes for cross training to dynamic pink shoes for daily errands. Browse the entire Reebok selection of apparel as well for everything from athletic leggings to sports bras, gym shorts and more.
Reclaim your gains with Reebok’s signature apparel at Reebok.com
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| Cross Training Shoes |
But, there also comes a time when you lace your gym shoes back up and jump in the saddle again. It may be difficult at first, but fortunately, once you get back into the swing of things, it’s hard to break the momentum. Here’s how to get back on track after taking time off from lifting.
Adjust Your Expectations
First things first, the biggest mistake people often make is assuming they can jump back into their routine and lift the same weight. If you’ve only taken a week or so off, you might get away with doing this. But, if it’s been longer since you’ve lifted, going at it like you never took a break at all doesn’t often go well.You’ll typically either end up injuring yourself or being so sore the next day that you struggle to stay on schedule.
Instead, you should adjust your expectations and assume that you’ve lost a little bit of strength. Even if you don’t exactly know how much, assume that you’re at 60 to 80% of your old self and work from there. Your ego might sting a little, but it’s better than getting off to a rocky start.
…But Don’t Put Limits on Yourself Either
At the same time, you don’t want to put false limitations on yourself because that will keep you from pushing yourself when you need to. Working out isn’t meant to be easy. It requires work and mental toughness, especially when you’ve fallen out of the routine. So, while you want to be cautious, don’t let that stop you from giving it your all. When you lace up your cross training shoes, you should mean business.
Be Purposeful in Your Routine
Why did you take time off from lifting? Was it because you took time to focus on other areas of training, or was it due to an injury? Whatever the case, you should base your routine around this reason. For example, if you injured your shoulder, don’t jump back in with heavy shoulder presses and instead work around the previous injury while still testing it one set at a time. If you were focused on other areas of training such as cardio, then use your endurance to power through a HIIT workout. Tailor your routine to your present goals and abilities, not the past, and keep moving forward.
It’s a Marathon, Not a Sprint
Things happen in life, and just because you took a break from your routine doesn’t mean it’s forever. Remember that fitness is a marathon, not a race. So don’t rush to get back into your ideal shape. Instead, take things slow to ensure you’re making consistent, real progress on your goals.
About Reebok
Reebok is synonymous with athletic performance and timeless style. For decades, the brand has been the go-to choice for professional and everyday athletes alike, offering the footwear, gym shorts, athletic leggings and more they need to perform at their best. Reebok’s footwear and workout clothes for women and men blends legacy designs with modern innovations that help you stand apart from the crowd while letting your performance speak for itself. On Reebok’s website, you can shop their collection of footwear for practically every activity, from bright white shoes for cross training to dynamic pink shoes for daily errands. Browse the entire Reebok selection of apparel as well for everything from athletic leggings to sports bras, gym shorts and more.
Reclaim your gains with Reebok’s signature apparel at Reebok.com
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