For many people, getting back into consistent fitness training,
particularly when using weights, can be challenging. All too often many
people give up on their physical body conditioning due to other
interests and commitments that enter their lives - particularly as they
get older, or they simply find the regularity and routine
becomes a bit
mundane. In many cases, the time-lapse between the last time they
completed a serious workout and when they decide to start up again could
be years - in some cases, decades.
Unfortunately, having quit an
activity such as regular weight training, especially over a number of
years, can result in unwanted, but inevitable consequences. These
include diminished strength, weight gain (or more specifically, fat
gain,) a decrease in general activity levels and loss of motivation.
Those
keen on making a comeback to start training again, even if only to lose
weight and feel better about themselves, can find things just as
frustrating. Being unused to having lost some their former fitness and
muscle mass is bad enough, but for those in particular who didn't learn
proper technique and posture when they started training when they were
younger, find they cannot rely so much on their bodies suppleness and vigor to see them through the demands of strength exercises, increasing
their risk of injury.
Like any exercise, if using weight training
as part of a fitness routine it has to be carried out regularly and
routinely for it to have any meaningful, positive impact - and the
desired results of a leaner, toned body, weight loss and more
confidence. That means attending a lot of gym sessions - either at the
local gym at home or wherever else the workouts will take place, which
translates into a great deal of time and commitment, regardless of what
level anyone's at. This repetitiveness can sometimes become tedious, and
even for those with the best intentions, the sight of the ultimate
reward of why they started up again in the first place can be lost.
Despite
all these challenges however, starting up weight training again can be a
successful endeavour. All that's needed is for someone to come into it
with a different perspective, a new outlook. This can help individuals realize the rewards that make their time and dedication worthwhile - and
help regain their passion and belief for training, and keep them in the
game until they achieve their ultimate results.
Here are a few
tips when getting back into weight training again, while keeping
injury-free and staying motivated for the long-term:
1) It's All About Technique
Probably
the most important aspect of returning to lifting heavy weights is
technique. For most returning 'lifters' their body conditioning is not
it was, and with the keenness and enthusiasm of getting back to doing
resistance training again, a case of too much too soon can become their
undoing. Taking to the time to focus and re-learn (or even learn this
time) correct technique and posture will allow for more efficient, safe
and enjoyable lifting. Injuries can thus be avoided - less pressure
being placed on muscles, joints and tendons by using correct technique,
with the added advantage of quicker results being realized, which can
only result in fueling the motivation to keep on winning in the gym.
2) Slowly Does it
As
alluded to in the first point, too much too soon can cause
disappointment or even harm. Whatever the level anyone begins at again,
it is important to not overdo it by starting with weights that are too
heavy, or doing too many repetitions of any given exercise. Admittedly,
it can be frustrating to start back below where you left off, but
remember you're not back where you left off any longer - it's been a
long layoff, with age and muscle atrophy filling in the gaps, so take it
slow and pace yourself the first few sessions. You will then get an
idea of how your body reacts, and when you can push on for greater
gains.
3) Set Yourself Goals
Setting goals in strength
training is important at any level - but more so after returning to it
after a long break. This is because any gains you achieve - either in
gaining more muscle or weight loss or change of body shape - will
typically happen within a different timeframe to what you might have
experienced in the past (see point 5 below.) So it's important to gauge
yourself against how your body reacts now, not how it used to. Setting
goals is an entirely personal thing. They can be longer term (such as
getting down to a certain body fat percentage by the end of the year) or
short term, (such as increasing the weight of a particular exercise by
the end of the week) but it's always useful to remember that they need
to be specific and challenging, but not unrealistic for you - at least
in the timeframe you've allowed. This will only lead to frustration and
disappointment. An easy way to start making excuses not to train...
4) Keep a Progress Tracker
You
can achieve consistency of training when you track your progress
accurately. It is a great motivator when you see your results on paper
(or electronic device) - how much heavier you're lifting, how many more
reps you're doing, how much muscle you've gained, your weight loss (or
fat loss) - all these facts and stats add up to a satisfying experience
that keeps you hungry for more. It will also reveal where you've not
gained and perhaps slacked off a bit, helping you regain your focus on
what needs doing for next time.
5) Use Your Advantage
Did
you know that as a previous lifter, your body is naturally 'programmed'
to build muscle easier than if you were just starting off? It's a
scientific fact (published by the National Academy of Sciences) that
even though your muscles regress somewhat during a long break, they more
often than not retain some 'memory' of having at one time being larger
and stronger. This means that when they are exposed to resistance
training again, the body is able to employ muscle memory to trigger a
much faster reaction and addition of muscle proteins.
6) Make it fun
For
many people, doing anything, including exercise is more fun when doing
with someone else, or in a group. If you can arrange a regular 'gym
buddy' to workout with, this can help motivate you to get to workouts
more often (and on time!) as well as adding an edge of competitiveness -
which can only help to motivate and progress you further.
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