How to safely return to weight training after falling off the wagon

If you’ve stopped weight training, you may find it hard to get back into swinging things. However, the right mindset and weights (in terms of pounds) can keep you motivated and safe, as you’ll be back in the groove before you know it.

Plus, as you start seeing your body adapt again to weight training and gaining muscle strength, you’ll feel more motivated to keep that progression and improve even more. Here are the best tips for getting back into lifting and strength training after you’ve been out of your fitness routine for a while.

go with a friend

You can always recruit a friend to go to the gym with you and reach for a dumbbell. While you can find a friend who is fit, you can also go with a friend who is also trying to get back into weight training and needs a responsible partner, regardless of whether their level of fitness is the same.

Having another partner there as support and accountability will keep you on track with scheduling and will provide a sense of comfort so you feel less intimate or shy – which can happen if you have taken some time off and feel weak or less aware of certain weights and equipment and how your body feels after all an exercise. (You will probably feel a little sore after the first few times!)

Get a few personal training sessions

If you hire a personal trainer for a few sessions when you get back to weight training, you’ll be able to look up to him for instructions and learn how to operate specific machines, use proper form, and create your own kinds of strength training circuits (hopefully!) going forward.

This helps you feel comfortable in the gym and in the right set of hands for learning and progress while preventing any injuries or excessive stress from overuse. They will know what weights you should start with, when to rise in weights, and how often to do each exercise to prevent straining the various muscles of your body.

Don’t go all too fast

Gradually getting back into that is key – you want to make sure you’re doing enough weight training but also not going backwards on sessions where you could put pressure on your body and cause injury. And then you will have to delay this gap even more! (Not perfect.)

Commit to doing 2-3 weight training sessions per week. Don’t do consecutive days. You can incorporate cardio into the week as well – and you should – do cardio and weight training on different days to help break it up. If you have to do both, that’s fine, but then give yourself days off in between instead of doing the exercises in succession. You should get a day or two of rest a week, sure, so keep that in mind when scheduling your weight training days and sessions.


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Written by Joseph

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