With gyms reopening, many of us are getting ready to get back to our workout routines. This is great news for fitness enthusiasts from all walks of life. However, it’s important to remember that when we take longer times off from training, we need a strategy when we return to the gym.
If we went into the gym and “picked up where we left off,” then we could run into a few very avoidable issues. We need to remember that our body has likely detrained to some degree, so expecting to pick up exactly where we were left off is not realistic in many cases. In this article, we’re going to discuss detraining, retraining, and three returning to training tips so you can tackle your gym sessions with strategy.
Tip 1: Use the Half-the-Time Rule
When building your return-to-training plan and workout, remember the “half-the-time rule.” This rule is essentially derived from multiple pieces of research performed on detraining and retraining timelines, and the government suggests how long we can expect to return to our previous level of training.
Basically, with this rule, take half of the time that we took detraining and use that as our baseline for when we can expect to reach our normal levels. So, for example, if we took four months off from training, we can suggest that we would get our normal levels of activity (before we detrained) in about two months.
This rule can be beneficial because it can help us build our programs accordingly, so we don’t rush getting back into it, and it also provides a nice mental reassurance that we will return to our previous levels.
Now, it’s worth noting that this rule will have times where it’s not perfect. Below, I’ve provided two scenarios where this rule can be void of its “half-the-the” suggestion.
Detraining periods of six months or longer will be void of this rule. In this case, start training fresh and adopt a beginner mindset until you establish a foundation once again.
Specialized athletes should account for a timeline that will be skewed based on their sport and needs. For example, weightlifting athletes may need a bit more time to return to normal levels of training due to how specific their training was before a cessation occurred.
With these points in mind, you can mentally assess where you’re at and set expectations accordingly. A helpful tip for returning to training is always to assume you need more time than you think you do.
Tip 2: Don’t Chase Soreness and Have a Plan
When we take prolonged periods away from the gym, it can be tough to hold back a little bit and not push incredibly hard right away. At times, we can crave the feeling of being slightly sore and tired, but in the case of returning to training, we need to usher these feelings and thoughts to the side.
Think about it this way, when we’re returning to training, we’re already rebuilding and playing catch up for where we left off, so why would we want to push to the point of getting excessively sore.
If we’re sore, then we can’t train to our best abilities, and in the case of building muscle, we won’t be able to recruit as many muscle fibers during reps. Pushing to the point of being super sore is counterproductive for strength, hypertrophy, and power.
To properly mitigate fatigue and soreness, we need to have a structured plan when returning to training. The days of “winging it” should be put aside while we strategically rebuild what we’ve potentially lost.
When either building your plan or working with a coach, here are a few things to keep in mind to help you train with more strategy:
Increase rest times if you need to!
Your 1-rep max has likely decreased, so consider scaling back your previous 1-rep max by 10-20% and working off that number.
Be mindful of your overall volume, and remember less can be more when returning to training.
Always keep the “half-the-time” rule in the back of your head.
Tip 3: Nutrition and Supplements Matter
It can be not easy maintaining nutrition and supplement habits when training, detraining, then retraining. Each of these timeframes has very different mindsets attached to them, so eating and fueling our body can sometimes get pushed aside. Still, we must remember to fuel ourselves, especially when returning to training properly.
When it comes to nutrition, the best approach is to keep it simple and consume a diet filled with nutritionally dense foods. Ideally, your diet shouldn’t shift too much when detraining and retraining; however, shifting more focus on consuming ample amounts of protein can be helpful too. This is where consuming complete protein like eggs, meats, yogurts, and protein powders can benefit.
In addition to consuming complete proteins, supplements like BCAAs (branched-chain amino acids) can also have some benefits for those who want to make sure they’re drinking enough amino acids for muscle recovery, growth, and repair. Granted, they may not be as needed if you are consuming enough protein, but they can be a safety net for bumping up amino acid consumption if you’re worried about getting in enough protein each day.
Besides protein and BCAAs, consuming carbohydrates is also essential for recovery and energy purposes. In addition to carbs, using electrolytes can be helpful for lifters and athletes retraining with endurance goals. Electrolytes can be easy to consume with water and provide the body with critical elements needed for performance.