For those who are lucky enough with a home gym and have managed to continue with training, great! But what about those who are returning to the gym after an unprecedented break? Do you know how to safely return to weight training?

Weight training/ gym routines have become an integral part of our daily health, fitness and functional ability. In addition to the benefits of physique, weight training promotes speed, power, and strength reducing your risk of injury.

Due to the lockdown of gyms to eliminate the spread of COVID-19, in New Zealand Alert levels 3 and 4. We have had to take 7-8 weeks off our regular weight training routine and transition to a home workout. As physios, we certainly hope that you would have also used this time to improve your mobility and flexibility.

Though injuries in strength and conditioning occur less often than those sustained during high intensity sports, you need to stay vigilant. Good judgement is required when returning to weight training after taking substantial time off. Lack of exposure to training intensity, frequency and volume will lead to detraining or loss of previous weight training gains.

There is limited research around the rate of loss because each individual is unique, but some studies suggest that training loss occurs at about one-third of the rate of training gains (Reversibility Principle in Sports Training: Definition & Example, 2017). The rate of loss for physical skills, for example the depth of your squat, deadlift or ability to bench press can occur in one to two weeks (Reversibility Principle in Sports Training: Definition & Example, 2017). Hence it is important that a gradual return to weight training will be required to restore proper technique and movement patterns.

The rate of training loss in the order of muscular endurance, followed by power and finally strength varies between each individual. Some athletes will lose their workout gains in as little as two months while others may take as long as 8 months (Reversibility Principle in Sports Training: Definition & Example, 2017). Following a short period of detraining, strength levels are rarely lower than pre-training levels due to its residual effects. However, it does take time to rebuild your overall workload.

Returning to the gym after an extended lockdown is exciting but we need to know how to do it safely. Picking an adequate intensity and volume is key to prevent injuries that may stop you training for another month or two. 

The Fundamental Rule

Give yourself the same amount of time to return to your

previous fitness level as the time you have taken off. 

Principles Of Returning To Weight Training 

Tip 1: Retraining and Conditioning: Gradual and progressive return

A gradual and progressive return to weight training is important for reconditioning the body. Choose a weight to maintain good form, which may mean starting at about 50% of your previous intensity to avoid injuries and burnout. The principle of strength gains involves duration and volume of training over a period of time. 

Tip 2: Avoid muscular failure sets 

Burnout sets, also known as ‘training until muscular failure’ or ‘until your training partner collapses’ on return to training is not recommended. Understand that your body will need time to re-adjust and addition of heavier weights will cause tissue damage leading to delayed onset muscle soreness (DOMs). Ideally, you would like to be able to move the next day and not overload yourself and have to stop training for 7 days due to muscular pain. 

Tip 3: Avoid maximum attempts 

Avoid lifting 1 rep max for your complex movements such as a squat, bench or deadlift.  Depending on your training experience, you may remember how to properly execute your lift, but your body may not be conditioned to sustain the weight. 

Tip 4: Adequate rest and recovery

Ensure you take adequate time to recuperate and be ready for your next lift. Rest in between sets also provides time for a mental preparation and reflection on your previous performance. Recovery after a workout session is important, as your muscles and tendons need time to recover and adapt to training stimulus. Recovery is just as important as the workout itself.

Tip 5: Mobility and flexibility 

Emphasize on stretching to regain or improve your flexibility and joint mobility. This will enhance your movement under load. 

Tip 6: Think Longevity 

Weight training as mentioned earlier is an integral part of our health and fitness. To improve your training ability, lift and train like it is your career. You are in it for the long haul instead of a season of sports. 

Jenny Chen

Physiotherapist Remuera and Newmarket Auckland

M.R.S Physio 122 Remuera Road, Remuera. Auckland