Get back into the swing of things this January with these helpful tips.
Christmas is done and dusted, the new year is here and we’re back to work: it’s officially ‘new year, new me’ season. This time of year gets a lot of bad press, but while you don’t need to completely reinvent your life come 1 January, the month provides us with the perfect opportunity to build fresh habits and establish a routine after the chaos of the festive period – especially when it comes to our health and fitness.
Whether you want to increase your strength, build your cardiovascular fitness or learn a new skill, the next couple of weeks are a great time to set your intentions for the year ahead and start working toward your goals. And for many of us, that means heading back to the gym after a couple of weeks’ break. However, while your brain might be primed to tackle a new challenge, your body might need more time to adjust.
You probably won’t notice much of a decline in your fitness after a short break, but it’s best to err on the side of caution. Being careful about how you approach your first few sessions can help to reduce your risk of injury and maximise the effectiveness of your workouts going forward.
“The body has a remarkable ability to regain lost fitness once you resume consistent exercise,” explains Amanda Place, personal trainer and founder of Sculptrition. “But it is normal to experience a decline in fitness and strength after taking a break from the gym, and returning to the gym after a break requires a thoughtful and gradual approach.”
You don’t need to make loads of changes to your pre-existing routine – just a few simple switches will make your workout more post-break-friendly. Ready to get started? Check out Place’s five tips for approaching your first gym session after the break in a safe and effective way.
How to adapt your first gym session after a break
1. Expand your warm-up
You don’t want to give your muscles a rude awakening after their festive break, so try to make sure they’re prepared before you dive into anything more intense.
“Spend extra time on your warm-up routine to prepare your body for the demands of exercise,” Place recommends. “Include dynamic stretches, mobility exercises and light cardiovascular activity to increase blood flow to your muscles.”
2. Focus on form
After a couple of weeks off, your form might be a little rusty. “Emphasising proper form and technique during your workouts is crucial to prevent injuries, especially when you’re rebuilding strength and muscle after a break,” Place says.
3. Include recovery days
Just because your body could deal with three gym sessions a week before the break, doesn’t mean it’s fully equipped to do so now. To deal with this, Place suggests taking a gentle approach.
“Consider incorporating more rest and recovery days into your routine initially,” she says. “This doesn’t mean complete inactivity but allows your body to adapt and recover between workouts. As your fitness level improves, you can gradually increase the frequency and intensity.”
4. Prioritise mobility and flexibility
Paying attention to your mobility and flexibility is valuable at any time of the year, but it’s especially important when you’re returning from a break.
“Including exercises that enhance mobility and flexibility helps to improve joint range of motion and reduces your risk of injury,” Place explains. “Stretching and mobility work can easily be added into your cool-down routine.”
5. Listen to your body
This is not the time to push yourself – your body will tell you how well it’s dealing with the routine, so make sure you pay attention to any signs it’s struggling and dial back the intensity if necessary.
“If you experience excessive fatigue, soreness or discomfort, it might be a sign to scale back and progress more slowly,” Place adds.
