{"id":24896,"date":"2020-05-25T10:59:51","date_gmt":"2020-05-25T14:59:51","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24896"},"modified":"2020-06-15T10:09:56","modified_gmt":"2020-06-15T14:09:56","slug":"how-to-get-back-to-the-gym","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/how-to-get-back-to-the-gym\/","title":{"rendered":"A Guide To Gradually Getting Back Into Your Gym Groove"},"content":{"rendered":"

After months of home workouts (or skipping workouts entirely), getting back into your gym routine as coronavirus restrictions loosen can feel incredibly daunting. From safety concerns, to feeling unmotivated, to second-guessing your old workout style, there\u2019s plenty to think about. <\/span><\/p>\n

Don\u2019t sweat it, though. Here are seven tips top trainers recommend keeping in mind as you ease back into the groove. <\/span><\/p>\n

1. <\/b><\/span>Set The Bar Low<\/b><\/span><\/h2>\n

If picking up where you left off sounds impossible, start with a goal you\u2019re sure you can accomplish. \u201cSet the bar super-low so that you\u2019re not intimidated by your goal,\u201d<\/span> says Chicago-based trainer Stephanie Mansour<\/span><\/a><\/span>, C.P.T.<\/span><\/p>\n

For example, if you used to hit the gym four times a week, ease back in with just one or two days per week. Or, if you used to go for an hour, start with 30 minutes. The key is to start with a reasonable goal. <\/span><\/p>\n

\u201cDon\u2019t build it up in your head,\u201d Mansour says. \u201cJust get in and get out, and make the transition [back to the gym] seem small.\u201d <\/span><\/p>\n

2. <\/b><\/span>Start With A Hybrid Routine<\/b><\/span><\/h2>\n

If you were working out at home during quarantine, keep it going and just swap out one or two home workouts for gym workouts to build back the habit,<\/span> suggests California-based trainer Cori Lefkowith<\/span><\/a>, C.P.T.<\/span><\/p>\n

Read More: Should You Do Home Workouts Barefoot?<\/a><\/strong><\/p>\n

When you <\/span>do<\/i> <\/span>go to the gym, try to use equipment you don\u2019t have access to at home. \u201cSave your cardio for home bodyweight workouts<\/a> and focus on using tools like kettlebells, cable machines, or free weights,\u201d Lefkowith says. <\/span><\/p>\n

3. <\/b><\/span>Go In With A Plan<\/b><\/span><\/h2>\n

If you hit the gym without a sense of what you\u2019ll do there, you likely won\u2019t get in the best workout,\u201d Lefkowith says. Even if you only have 10 minutes, a solid plan will help you get the most out of them. <\/span><\/p>\n

To make sure you never walk into the gym without a game plan, set a workout schedule for the week, suggests Lefkowith.<\/span><\/p>\n

If that feels like a lot of work, consider this: What you do at the gym is one thing you <\/span>can <\/span>control these days. \u201cTake ownership of this experience and use it as an escape,\u201d says Carlos Davila<\/span><\/a><\/span>, <\/span>C.P.T., instructor at Fhitting Room<\/span><\/a><\/span> in New York City. Even if you can only squeeze in 30 minutes of gym time, take comfort in knowing you used those 30 minutes your<\/em> way. <\/span><\/p>\n

4. <\/b><\/span>Reward Yourself<\/b><\/span><\/h2>\n

For extra motivation, set up some sort of reward system to incentivize you to get to the gym. <\/span><\/p>\n

Pick something that isn\u2019t food- or fitness-related, Mansour says. \u201cDo something you haven\u2019t been able to do in quarantine, like visiting a friend or stopping by a store,\u201d she suggests. <\/span>These types of rewards support overall self-care<\/a> and enjoyment, and prevent thinking along the lines of \u2018since I worked out, I get to eat a cupcake,\u2019 Mansour explains. <\/span><\/p>\n

5. <\/b><\/span>Bring Your Quarantine Crew<\/b><\/span><\/h2>\n

If you participated in live workout classes during quarantine, you may have made some new (virtual) workout buddies. <\/span><\/p>\n

See if you can keep those virtual relationships going as you head back to the gym. If members of your \u2018quarantine crew\u2019 live nearby, invite them to work out with you. \u201cIt may help normalize the \u2018new normal,\u2019\u201d Davila says. <\/span><\/p>\n

6. <\/b><\/span>Start Light<\/b><\/span><\/h2>\n

Even if you were an avid lifter pre-pandemic, start with light loads once you get back to the gym. \u201cIt\u2019s tempting to jump right back into our training routines as if we never left,\u201d Lefkowith says. However, if you don\u2019t ease back in, you may end up so sore you can\u2019t stay consistent with your workouts.<\/span><\/p>\n

Read More: How Long Does It Take To Build Muscle?<\/a><\/strong><\/p>\n

Instead, focus on rebuilding your pre-quarantine strength\u2014and try to end your workouts with some gas left in the tank. \u201cGive yourself a week or two to get back into a groove,\u201d Lefkowith says. <\/span><\/p>\n

7. <\/b><\/span>Speak Up<\/b><\/span><\/h2>\n

\u201cNow more than ever, you must make what you are (and are not) comfortable with clear to gym staff,\u201d says Davila. For example, you may not want to share equipment during a group fitness class or receive manual assistance during yoga. Either way, be clear and vocal about what you need in order to feel comfortable.<\/span><\/p>\n

Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em>n our Facebook community,\u00a0Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"

After months of home workouts (or skipping workouts entirely), getting back into your gym routine as coronavirus restrictions loosen can feel incredibly daunting. From safety concerns, to feeling unmotivated, to second-guessing your old workout style, there\u2019s plenty to think about. Don\u2019t sweat it, though. Here are seven tips top trainers recommend keeping in mind asRead More A Guide To Gradually Getting Back Into Your Gym Groove<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":24908,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-24896","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"acf":[],"yoast_head":"\nA Guide To Gradually Getting Back Into Your Gym Groove<\/title>\n<meta name=\"description\" content=\"Ready to re-up your fitness routine? 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