Getting back in the gym

It can be hard to create a good routine, and a little soul-crushing when that routine is broken by things out of your control. Injury, personal commitments, or national lockdowns (!) can cause weeks or months away from the gym, often resulting in your body losing its fitness level. Don’t worry though, it is possible to get back to where you were, or to create new goals that will improve your health. Here are a few of our suggestions below…

Take it easy
Don’t put too much pressure on yourself or your body when you start going back to the gym after months or weeks away. You won’t be able to reach the limits you were before – but you can build it up again. Remember all the training you had to put in the first time to reach those goals anyway.

Begin with walking
If you’ve had an injury or are worried about your fitness levels, begin with walking. Walking can be an effective method of exercising without putting too much strain on your body. Try a walking pace on a treadmill, then slowly increase your walking speed. Swimming is also a great form of gentle exercise, so once you tire of walking, try getting in the pool!
Find a form of exercise you enjoy. 

If you’re not enjoying yourself, you’re not going to want to go back and do it again. In your first week back, try different machines or look up the various classes on offer. See if anything excites you. Then, once you’re motivated, you’re more likely to return!

Prepare the night or day before
Take pressure out of getting ready for the gym by doing it in advance. If everything is ready to go, you’re got no excuses. If you’re bag isn’t packed or kit isn’t freshly washed – you might doing these tasks a great excuse not to go to the gym ‘today’.

Any time counts
Any time you manage to do at the gym – even 10 minutes – counts. You’ve done it! Well done. Don’t push yourself to go straight back to 30 minute or 45 minute workouts. Start little and increase the more your body feels comfortable with doing so.

Eat well
The food we eat plays a crucial role in our muscle power, energy levels, joint strength and personal happiness. Try to avoid junk food and focus on eating more vegetables, fruit and protein. 

Keep Hydrated
Keeping hydrated is important all the time, but especially more so when at a gym. This is because around 60% of your body is water and it plays a vital role in every bodily function. You can lose a lot of fluid when you exercise – as much as a litre or two an hour! – through sweating and breathing. This is why it’s important to bring a water bottle and take sips throughout exercising, and drink more once you have finished your exercise.

Stop if you feel any pain
If you being to feel pain in your body or area of injury, then rest. ‘No pain, no gain’ might be a popular phrase at the gym, but if you feel pain (especially after an injury) you really should stop. Do not force yourself to continue to exercise – there is also tomorrow or the next day to try again. Remember tip 1 and take it easy. If the pain is predominant or lasts, please consult your GP before returning to the gym.  

Interested in joining one of our gyms? Find your local Mosaic Spa & Health Club near you here.