We've worked with the Personal Trainer and Nutritionist Emily McGinley, aka Health With Em to ensure you babes can hit the gym feeling fab and staying safe and injury free! She's put together some pro tips on getting back to the gym, pitfalls to avoid and training advice. Enjoy babes.
With the gyms opening back up in the UK this Saturday, I’m sure there are many of you who cant wait to get back in those doors! But there are a few things you need to be careful of when getting back into training at a gym to prevent injury and to help maximise your results!
Most of us would have had to scale back our workouts quite a bit with less availability of equipment at home compared to our local gym so we will need to be prepared when going back to lifting heavier weights than we have been used to over the past few months.
Always remember – your performance and strength is not going to be the same as it used to be, so be aware and don’t go back to lifting the same weight as you were a few months back, you are more likely to injure yourself and I’m sure that is the last thing you want after months off!
So here is my advice on things to take into consideration when heading back into the gym this weekend:
1. WARM-UP: Including a warm-up and some mobility exercises prior to your workout will help prep your body and joints for the stimulus of weight training which will in turn prevent further injury.
We've got a great little resource here of some of our fave warm-up and mobility routines: 'Simple Mobility & Warm Up Exercises'
2. HAVE A PLAN: Now is the perfect time to start out on a new training programme, and have it tailored to your goals and personal experience. It will help you maximise your time in the gym and be the best way for you to get the results you want.
3. DROP BACK INTENSITY: For the first few weeks, when you re-enter a gym, it will feel like a new stress on your body – you will not recover the same as you used to, as you are more than likely not training to the same intensity at home as previously in the gym - so drop the intensity of your workouts so you don’t get crazy bad DOMS.
Your monthly cycle also has a big effect on your training and the type of training you are doing, if you want to know more about how best to train to suit your cycle check out: 'Should You Exercise On Your Period'
5. BE PATIENT: Don’t be discouraged if you are not at the level you used to be, most people won’t be. You have had a lot of time off from your usual training so it will take a little while for your body to get used to training at the gym again. Just focus on progressive overload each week with your programme and enjoy the process.
6. FUEL YOUR WORKOUTS: Make sure you are getting sufficient sleep and eating nutritious foods to help with your recovery.
I hope this helps those of you getting back to the gym this week!
If you have any further questions, please feel free to contact me through email or DM on any of my platforms.
Huge thank you to Emily for these great tips! We hope you enjoyed and have a fab time back at the gym babes xxx