Get back in there and start getting after it again. It’s that simple.
If you’ve missed a couple of workouts, don’t stress it—move forward and pick up where you left off.
If you’ve taken a couple weeks off
Reduce the volume (or the total amount of exercise you do), the intensity, and the amount of resistance you use. For example, if you’d typically do 7-10 exercises for 3-5 sets each, make it 4-6 exercises for 2-3 sets each, and drop the weight by about 10%.
If you haven’t seen the gym in several weeks
Restart in an even further reduced capacity. For example, if you typically would follow an elaborate plan mixed with strength splits, power workouts, HIIT training, etc., etc., then you might need to make things a bit basic for a couple weeks to adapt. Something like three full-body workouts, every other day, while working at about 60% of you max capacity. You can progressively add more and more of everything with each week until you get back to where you were.
If you’ve really fallen off the wagon
Months away means steering clear of very difficult, complex exercises and high-intensity workouts. Just because you were able to do everything in the book before, doesn’t mean you can just jump right into it again. The idea of “use it or lose it” is real. If it’s been a while, focus on mobility, flexibility, and strengthening your core. Then, you can get back to the tougher stuff. Strengthen your core with any of these 25 workouts. Ease back in with these low intensity workouts.
Related FAQs:
How long does it take to see results from a workout plan?
I like to think I eat healthy, but why can’t I lose weight?
Programming suggestions:
The Recession Workout plan
The Introduction Workout plan
The Foundation Workout plan
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