Thinking about getting back into the gym soon? I bet you’re stoked! The pandemic changed everything for everyone. With the arrival of COVID-19 came the dismissal of normalcy as we once knew it. From full-blown unemployment and isolation stemming from stay-at-home orders, to loneliness and regression in various forms, 2020 set everyone back a bit.
But now that certain areas in the United States are beginning to return to a pre-viral outbreak lifestyle, people are relearning how to exist in the world again. One of the major aspects people are considering is getting back into the gym!
Now that public gyms are reopening, you might be in search of gym tips and fitness advice for getting back into working out after the pandemic. And guess what? If that sounds like you, then you’re in the right place! I have gym tips and fitness advice galore for those of you thinking about getting back into the gym. Without further ado, let’s explore a few words of wisdom for anyone getting back into working out and feeling fit!
Take Getting Back into the Gym Slowly
If you’re anything like me, then it’s super duper easy to slip into a headspace where you want to dive in all the way on day one. However, I’ll be the first to admit that this isn’t always—read: ever—the best option for anyone.
When getting back into the gym after taking time away, you have to remember that your body isn’t used to the same intensity as it once was. You might’ve been able to run for twenty minutes straight back in October of 2019, or hip thrust 400lbs in December of the same year, but you worked towards that over time.
When your body is accustomed to little if any movement, you have to take things slow and rebuild your endurance. Instead of trying to run for twenty minutes, start with five. Don’t load a barbell with 400lbs right out of the gate. Instead, aim for 100lbs and see how that goes. You can always add more, but adding too much weight from the jump can result in injuries.
Fix Your Sleep Schedule and Food Habits First
One of the best gym tips when getting back into working out is to adjust factors in your life that will affect your performance in the gym. For example, when getting back into the gym, think about fixing your sleep schedule and food habits first.
Now, I’m not talking about getting eight hours of sleep on the dot every evening or strictly consuming raw and unprocessed foods on the daily. Lord knows I don’t accomplish either of those highly-encouraged habits because some people simply don’t want to eat that way or can’t squeeze a solid eight hours into their nightly regimen.
However, what I am saying is that you can’t lift heavy on three hours of sleep, and if your food habits don’t match your goals in the gym, it’s not a recipe for success. Think about how often you sleep and if it’s truly enough rest. Consider your intake levels and compare those values against the macros or calories that you’d like to consume alongside your workouts.
They say that what you eat plays a serious role in your efforts at the gym, and I uphold that claim wholeheartedly! The thing to remember when getting back into the gym is that what other people do might not work for you and vice versa. One of my favorite pieces of fitness advice is to not mimic what others do because you likely won’t yield identical results. Instead, focus on you.
What do you need?
What does your body respond to the best?
Whatever your answers are, do more of that!
Don’t Go Overboard All At Once
On the topic of sleep schedules and intake levels, another detail to keep in mind when getting back into working out is that you’ll be exerting more energy than usual. As such, it should come as no surprise that you will feel more tired and a lot hungrier after getting back into the gym.
As far as gym tips and fitness advice are concerned, the greatest thing you can do for yourself is listen to your body and adhere to whatever it needs. Feel hungry? Don’t be afraid to eat more. Sleepier than usual? Take a nap or tuck yourself into bed earlier than you have been doing in recent nights. It’s all about adapting!
Similarly, don’t go overboard all at once. Take it slow and steady. You don’t want to exhaust yourself to the point where no amount of naps or early bed times can cure your tiredness. When getting back into the gym, slow and steady wins the race.
Start With a Pre-Determined Workout Plan
One of my top gym tips and pieces of fitness advice is to start working out again with a pre-determined workout plan. Even when you know your way around the gym comfortably, it is so easy to feel overwhelmed and overstimulated.
There’s nothing wrong with turning to fitness professionals, like personal trainers, and seeking out assistance with a workout guide. You can even write your own! Whatever floats your boat.
I absolutely love workout plans because it gives me a level of certainty where I know exactly what I’m going to do when I walk into the gym. Workout plans take away the need to exert mental energy into figuring out your exercise routine.
And if you do follow a workout as you start getting back into workout out, know that it doesn’t have to be a forever thing either. There’s no long-term commitment required. You can change it up at any point in time. It’s just an amazing tool to have in your pocket when getting back into the gym!
Remember: Getting Back into the Gym is a Process
Last but certainly not least, remember that getting back into the gym is a process. I know from firsthand experience that it can also be really hard to be patient with yourself when getting back into working out. I had lost a lot of muscle mass and gained a decent amount of fat, which also messed with my body image.
But it’s all a process. And you know what they say about processes? Trust the process. Most people have been out of the gym for over a year, and it would be silly of us to beat ourselves up about it. It’s not like taking more than a year away from the gym was a choice we made! It was required, so go easy on yourself in that regard.
And most importantly, just keep going!
Getting back into the gym is an amazing accomplishment all on its own, so good for you! As you start getting back into working out, keep your eye on the prize. Make sure you’re taking care of yourself in all other areas of your life so that they don’t negatively impact your gains and progress in the gym.
More Tips on Getting Back into the Gym After COVID
Looking for more gym tips and fitness advice about getting back into the gym after COVID? Let me know on Instagram! It’s the best place to reach me about all-things fitness-related topics, especially getting back into working out. Feel free to share your own gym tips and fitness advice as well. I’m all ears!