As things start to unwind and restrictions seem to loosen daily, our attention is on getting back to normal.
Except it’s not normal, not yet.
After months of daily walks, live workouts and home sessions, gyms in England opened their door July 25th. Some enthusiasts arrived first thing, eager to get back into the gym, others left it a few days while lots are continuing to isolate, deciding not to venture out just yet.
With everything that’s happened the last few months it isn’t very surprising people are apprehensive about returning to the gym. Whether you yourself are vulnerable or you live with someone at risk, no one wants to become seriously ill and no one wants to be the person that results in someone else, especially someone more vulnerable becoming ill.
It you are feeling anxious please know you are not alone
There are many people who are thrilled to get back to their gym routine, gladly going without a second thought. The media messages around gyms and leisure centres opening were all very positive and with new government fitness campaigns (don’t get me started) it feels like we are being told to get back into the gym ASAP.
There is no right way to feel here. We don’t have a blueprint to follow or history to learn from. This is new for everyone.
What we can do is think of a few ways to calm those anxious thoughts and help you transition back into what was possibly once a routine.
1. You do not have to return.
First and foremost, just because other people are returning, doesn’t mean you need to. Hopefully that goes without saying but just in case seeing new gym selfies and videos makes you feel otherwise, here’s your little reminder.
2. Test the waters
You could go to the gym for a couple of days in the week and spend the other days continuing your workouts from home. You don’t need to go back to a five-day week gym split, if you can do some weights in the gym and cardio outside go for that! If you’re lucky enough you could even try going at different times of day to get a feel for how busy your specific gym gets and see what works best for you.
3. Have a plan (with modifications)
This one is super important, whether you’re working with a trainer or not, a plan is vital. If you want to be in and out with as little wandering as possible you need to know where you’re going and what you’re doing. Remember, some equipment may be unavailable right no or could be busy so be sure to have some alternatives in mind so you’re not thrown off.
4. Keep things lighter than pre-lockdown
Whether you’ve kept up with some form of training at home or not, chances are you won’t have had quite the same volume and intensity as you had in the gym. This isn’t the time for personal bests. Your focus early on should be about form, reconnecting to movements you’ve not done in months, I suggest you drop your weights down and keep reps low.
5. Distract yourself from uncomfortable thoughts
If you start to feel uncomfortable or begin to worry try to distract yourself through listening to music or a podcast. Try to give all your attention to the exercise you’re doing. Use your breathing to focus yourself.
6. Sleep and rest. Respect your recovery
Recovery is really important right now and you may not be able to do so as quickly as you once did. You might feel a little sore after training, though if you have dropped intensity it shouldn’t be too bad! Prioritise getting quality sleep and give yourself an extra rest day or two. Further, as exercise goes up, more of your energy is being used so be sure you give your body the nutrients it needs to recover from the sudden increase.
What we do know is how to get back to training after an extended break but WHEN you choose to return is completely your call. There should be no pressure there. Remember, the gym is there (in my opinion) as a positive place, somewhere that both physically and mentally empowers you.
I hope these tips will help guide at least one person through their return to the gym, when they decide to go.
