30 Seconds SummaryPractical Strategies for Returning to Training After a Break
- Life changes can shift priorities and impact training routines, leading to extended breaks from exercise.
- Restarting training should be approached with moderated enthusiasm to prevent early burnout and muscle soreness.
- Introducing an initial low-volume and low-intensity 'Week Zero' can leverage the repeated bout effect to mitigate muscle soreness.
- Progressively increasing training volume and intensity can help rebuild strength and prevent injuries.
- Select fewer exercises per session during the initial phases, focusing on major compound lifts.
- Ensure adequate rest between sessions, with rest days to aid recovery.
- Gradually increase training frequency and complexity based on individual adaptation and fitness levels.
- Patient and strategic progressions in training load are key for long-term training sustainability and injury prevention.
Stronger By Science
Hayden Pritchard
