Our Do’s and Don’ts for Returning to the Gym This April

Itching to get back on

your fitness journey? The UK government has announced the gyms will be allowed to reopen from 12th April, meaning many of us will be transitioning from home workouts to gym workouts once again. But even if you’ve kept active over the last 12 months, it may take some time for your body to cope with higher demands once more.

DO Warm Up

First and foremost, always warm up before exercise. You should be doing 5 to 10 minutes of warm-up activity anyway, but it’s even more important after a long time away from the gym. Try dynamic warm-ups as opposed to static stretching to avoid injury and get your muscles ready to work again.

DON’T Overdo It

Speaking of injuries, you should dial back the intensity of your workout, to start with at least. Even if you’ve been doing home and bodyweight workouts all year, your body might take a while to get used to training with gym equipment again, especially free weights and resistance machines.

DO Think about Nutrition

After a stressful year in and out of lockdown, your diet may have changed. Now is the time to think about nutrition and cut out unhealthy foods to re-establish your better habits before undertaking more strenuous exercise. Remember, food isn’t just fuel for working out – it also affects our mood and stress levels.

DON’T Get Dehydrated

Hydration is crucial too. Be mindful of your water intake because a surge in exercise will inevitably generate more sweat. Consuming more water every day should help you prepare for a return to your regular gym routine, but most of all, remember to drink before and after each workout.

DO Dress Accordingly

Here’s one that people often overlook. With walking and running outdoors being the main outlet for exercise over the last 12 months, your shoes may have become worn and torn over time and poor footwear can lead to injury. Consider getting yourself some new gym clothes and trainers before heading back to the gym – it’s not about looking your best but making sure you have the right gear to get going once more.

DON’T Forget to Rest

All stretching and supplements aside, sleep is the best recovery tool at your disposal. Most adults need 7 to 9 hours of sleep, which will give your muscles time to recover from working out. What’s more, it’s advisable to take breaks between workouts, at least for the first couple of weeks, to avoid muscle soreness and other problems that often arise for those returning to the gym after a long break.

DO Know Your Goals

Some things never change, and you should always plan your training each week and establish a consistent routine. We recommend targeting all of the major muscle groups – from your arms and legs to your core muscles – early on to ease yourself back in. Everybody’s goals are different, and every body has different requirements.

DON’T Hesitate to Get in Touch!

Whether you’re a beginner or an elite athlete, True Personal Training covers all aspects of fitness and training. If you’d like to discuss your goals and get advice from professional personal trainers, please contact us to discuss our services.


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