O.M.G!!!! The gyms open again tomorrow!
While many people, me included, are excited to get back in there and lift heavy things again, you may have some anxiety about it. And understandably so.
There’s the fear of Covid, the social anxiety of getting back out into the World, the fear of “what if I’ve forgotten everything I know about lifting heavy things and look stupid.”
I could go on, but that might risk feeding your fears. And mine.
So here are some thoughts on the return to the gym that might help, whenever you choose to do so.
- From my experiences in several gyms when they last opened up, cleanliness is on everyones minds. No-one wants to see any kind of risk that may lead to more closures. Focus on what you need to do, cleaning down equipment after each use, putting equipment away and wearing your mask as directed.
- We all worry what other people are thinking about us, but here’s the thing, we’re usually worrying about ourselves far more than looking at what others are doing. So focus on doing what you need to and forget everyone else. As long, of course, as you don’t break gym etiquette by doing so.
- Go in with a plan. Knowing what you are going to do, takes the guesswork out of it and gives you some confidence.
- Accept that you will have lost strength. For the first couple of weeks focus on technique first, and adding load second. It’ll come back pretty quick.
- Enjoy yourself. Put on some good tunes and get moving again!
And for those of you who are keen to get back in, I’ve updated my back to gym program template for you to use and guide you through your first few weeks back. It’ll help build volume, re-enforce technique and get you up to speed pretty quickly.
Just click on the image and I’ll send you a copy.
Here is a great tip if you get pain in the knee while doing lunges.
Often, it’s putting too much load through the back leg that leads to knee pain on lunges. This mistake also makes the lunge less of a single leg exercise since you need to push off the back leg in order to return to the top position, losing a lot of the benefits that you get from single leg work.
Taking a smaller step, and using a slight forward lean, you focus more load on the front (working) leg and reduce strain on the quad and knee of the trail leg.
Give it a try and let me know how it goes.