Six Steps for Getting Back to the Gym After COVID-19 Closures

Framework Personal Training, like other Reno gyms and fitness centers, got the green light to open its doors late last week. And while we couldn’t be more excited to welcome our clients back to the gym — with new safety protocols in safe, of course — it’s worth easing in slowly. There are the pandemic concerns, for one, but the truth is that starting to work out again after time off can be tough! It’s absolutely worth it, so here are six steps for getting back to the gym after COVID-19 closures.

Start Slow

Even if you did you very best to stay active during the past few months of social distancing and self-quarantining, don’t try to jump straight back in to the same workouts. Your body may not be prepared for the same intensity, and doing too much too quickly could lead to injuries. Pace yourself, and gradually ramp up the intensity and duration of your workouts. That goes for frequency too — take your workouts one day at a time.

Incorporate Adequate Rest Days

Recovery is when we progress — that’s when the body works hard to repair itself. We’re all anxious to return to our usual schedules, but rest days are just as important as training days. Plan accordingly.

Warm Up and Cool Down

Proper warms up prepare the body for the work to come, and cooling down gives your heart rate time to return to its normal resting rate. Stretching after training can also reduce delayed onset muscle soreness, or DOMS, which is likely if you’re hitting the weights for the first time in a few months.

Focus on Technique

Technique matters every time you train, but it’s particularly important when you’re moving though exercises you haven’t done for a while. Be deliberate and focused as you move, concentrating on technique and breathing.

Listen to Your Body

Again, it’s always important to take cues from your body. There’s a difference between challenging yourself and hurting yourself. Discomfort is one thing, but pain is something else. Listen to your body, start slowly, and plan to build over time.

Trust Your Trainer

If you’re exercising here at Framework Personal Training in Reno, our personal trainers will ensure you follow these steps. You’ll be challenged appropriately, coached for proper technique and breath work, and taken through warm ups and cool downs. Your trainer will also schedule sessions to ensure you’re getting the recovery days you need. And if you don’t have a trainer, but you think you’ll benefit from one, we’d love to help. Contact us today.