Getting Your Muscles Back After a Long Absence from the Gym

January 20, 2016
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Going back to the gym after a long break could be a little scary. There are a lot of people, who, after years of active workout in the gym, get tired. Maybe life got in the way, maybe they had too much work, or maybe they relocated to an area where gym access was quite limited. But after months or years of watching their bodies get fat or deteriorate, they decide to once and for all become fit again.

If you go back to the gym after a long hiatus, you may find it a bit difficult to say goodbye to naps, or sleeping in, or sleeping early. Just imagining the hours you have to dedicate in the gym could lead you to think twice before stepping into that door and paying the monthly fee. But once you say enough to the neglect your body has suffered, you would surely find the right motivation and remove that extra fat on your waistline.

The good thing about big sports clubs, like Newtown Athletic Club and Anytime Fitness, is that they have so many new programs that you can join. You could join group exercises if that’s what will motivate you more, or hire a personal trainer during the times you spend at the gym, if you’re more comfortable with that. If you’re already way too out of shape, you still don’t have to be conscious because you’d encounter a lot of members who are in the same situation as you.

As a former gym goer, you also know how difficult it is to be in the start-of-the-workout phase. You’ll feel the muscles you’ve been neglecting to protest and you’ll feel sore for days. It may become difficult to move your arms or to walk those stairs. It is therefore important to know the right exercises for your body to avoid feeling the shock of working out again.

What are the exercises you can do on the first three weeks that you’re back in the gym?

To get your body get used to working out again, train regularly. Avoid injuries by not lifting heavy weights right away or doing moves that are too difficult to perform. Start with simple exercises, and be sure to work on all your muscle groups on the first three weeks.

Week 1.

On day one, focus on your chest, abdomen, shoulders, and triceps. You could do two sets with 15 repetitions per set of these exercises: bench press, flyers, behind-the-neck press, side raises, close-grip bench, and triceps pushdowns.

On day two, focus on your legs. You could do two sets with 15 repetitions per set of these exercises: leg presses, squats, leg extensions, and leg curls. You could do one set with 15 repetitions of stiff-legged deadlifts, and four sets with 15 repetitions of standing calf raises.

And on day three, you can focus on your back and biceps. You could do two sets with 15 repetitions per set of these exercises: seated rows, wide-grip pulldowns, hyper-extensions, preacher bench curls, and hammer curls.

Remember to only use light weights during this week. You should also rest for a minute or two after each exercise. Do not rest for too long however, as you would want your body pumped up during the entire workout session.

Week 2.

On day one, exercise your chest, shoulders, and triceps. You could do two sets with 15 repetitions of the following exercises: bench press, incline press, dumbbell shoulder press, rear shoulder raises, triceps close-grip bench, and triceps pushdowns.

For days two and three, you could follow the day two and day three exercises you have performed on week one. Take note that the goal is for you to establish a routine. You should not concern yourself yet with working out for size and strength.

Week 3.

On day one, similar to your day one on week two, focus on your chest, shoulders, and triceps. Do four sets with ten repetitions of the following exercises: bench press, dumbbell incline bench press, shoulder dumbbell bench press, shoulder dumbbell side raises, lying triceps extensions, and triceps pushdowns.

And again, for days two and three, do the same exercises you performed on day two and day three during week one. Ensure that you have enough rest in between sets. If you think that you are too tired to continue, stop your exercise and relax a bit. It will not help if you push yourself too hard and then be injured because of it.

Your muscles will normally feel sore a day or two after your workout, especially on your first week. The good thing is that the pain will lessen as the weeks go by, and then you’ll be ready to lift heavier weights. The exercises are also designed so that all your muscle groups are getting developed and not just certain sections of your body.

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