After a long break, it is always difficult to return to the previous indicators. Training after a long break is not easy due to the drop in strength. If you haven’t been exercising for more than a year, then a decrease in working weights by at least 2 times is not excluded. Even a break of a month can affect strength performance.
Here are some general tips:
1. Don''t rush. The maximum duration of the first lessons should be no more than an hour. The number of exercises, repetitions and approaches should be reduced by at least 20-30% compared to the plan of the last classes before the break.
2. Try to recover with circuit training. Your goal is to systematically restore all the muscles, without focusing on a specific group. This may take 3-4 weeks, but will help the body get used to the stress again.
3. Prefer minimum working weights. You need to increase them gradually and definitely not in one lesson. In training after a long break, it is recommended to include warm-up approaches, during which you can work with only one bar.
4. Add more cardio to your workouts. Don''t forget to do cardio after strength training or do it on a different day from strength training.
5. It''s better to do more reps with less weight.
6. Increase the time between sets. If before you took a break of 1 minute, now you can give yourself a break for 2 minutes. Listen to your body, do not wear yourself out to avoid worsening your well-being.