All gym training and weightlifting enthusiasts had been waiting for several months for the reopening of training centers so they could continue their routine. While many took the opportunity to set up a home gym, others did bodyweight workouts and/or used some accessories. Many others opted for different methods to stay in shape, such as running or cycling.

Followers of "weightlifting" are all aware of its beneficial effects, and very few manage to find their balance in the medium/long term without this method. A marathon runner will be open to changing disciplines for a short period if necessary, but will only find satisfaction when they can start running again. The same goes for gym training enthusiasts.

People who have not had access to a home gym will need to follow some guidelines to ensure a smooth physical and mental return to training.

Here are some simple tips to follow:

The routine and better lifestyle habits

One of the most positive aspects of gym reopenings is the opportunity for many to regain a routine beneficial to their health. Having a moment for themselves, setting a schedule (see the article Make a goal a habit, not just a resolution!, the motivation to eat healthier (See: Sunday "Meal Prep" for Healthy Eating, stress relief, improved sleep, feeling good in your skin, eliminating muscle tension, and much more.

Taking care of yourself for 60 minutes through a physical activity that we enjoy is an important link in establishing healthy lifestyle habits.

Take the time to make a schedule so you can enjoy it!

Get enough good sleep. Sleep is the foundation... don't forget it.

Training planning, your program

The 1st week 

1. Go gradually. Decrease the frequency and volume of training and "wake up" your muscles no more, no less. An injury could happen quickly if you start again where you left off.
2. Take small enough loads to clearly feel the contraction, but definitely submaximal compared to your capacity. This will allow you to progress well and your body will have an additional stimulus each week; the overload principle.
3. Your training should "energize" you, not exhaust you.
4. Go choose the vitamins and supplements, which will help you maximize your goals.
5. Focus on muscle contraction in isolation. This is an ideal time to use machines. You will be more stable and focused on the muscle to work on.
6. Work on your mobility at every workout.
7. Avoid training methods that further exhaust the same muscle such as super-sets, drop sets, eccentric work, or high repetitions.

The 2nd week

1. Think rehabilitation, stabilization... Work the muscles like the rotator cuff, the vastus medialis/lateralis of the knee, the lower back, calves, gluteus medius, lower trapezius, obliques... Taking the time to do targeted exercises will be beneficial for your progress. It's time to rebuild an effective fortress to become stronger and injury-free afterward.
2. If working these muscles bores you, incorporate them into your warm-ups and repeat a target exercise in the middle and at the end of your workout.

The 3rd week

1. You can increase the training frequency without increasing the volume. Remember that moving more often but for shorter periods will always be the preferred approach.
2. If you have active recovery sessions and a good smart program, you could even go to the gym seven times a week to fully integrate your new routine. You could do weightlifting 5 times a week and focus on mobility and cardiovascular work 2 times a week. And this is just one idea among many. An experienced trainer will know how to guide you.
3. Don't be hard on yourself. Remember that it's been months since you last went to the gym. Be grateful and give yourself time. Excellence is not perfection.

The 4th week

1. If you haven't already, call a trainer (See the article:

   How to choose your trainer… kinesiologist, personal trainer, or coach?) who can assess your current physical condition and assist you in optimizing your recovery and goals.

2. If you don't have a training plan, it's time to fix that. You will start lifting certain weights gradually again, and now more than ever, it's time to do it smartly.
3. One of the most common mistakes remains the lack of consistency in the sequence of training sessions. A linear progression over time is a guarantee of success. Don’t make the mistake of a "free for all" in the weeks to come.

The pleasure

If you have been particularly stressed (or not!) by the many facets of this pandemic, it will be important to approach training with lightness and kindness. Training should be part of your recovery and not add an additional burden physically and mentally.

Find a way to have fun.

• Listening to music you love
• Being with a training partner who is pleasant and on the same pace as you during the return.
• Having a coach by your side

I wish each and every one of you an excellent return!

Go get it !

#amazeyourself #levelup

Article written by Émilie Provencher 

Co-Owner Balance Performance Nutrition Center / Professional Athlete

Émilie Provencher and Alain Gosselin can be reached at Instagram and on Facebook.