7 Tips To Start Back in the Gym After a Layoff

Starting back to working out is HARD.

It’s easy to do too much too fast and prevent ourselves from getting into a routine or even end up injured.

It’s hard to regress to progress and even check our egos to do less than we were doing before.

But meeting ourselves where we are at to rebuild is key.

That’s why I want to share 7 tips to start back in the gym after a layoff. These are common training mistakes I see people making when starting back so you can rebuild even stronger and get that momentum going so results snowball!

And I will warn you…as you build back, it can be hard at times to not compare to where you were at before.

But this comparison can kill our gains.

00:00 Gym layoff
01:29 - Earn every move
02:22 - Too much too fast
03:20 - Adding weights
04:18 - what’s working
05:05 - Warm up
06:22 - Move in every direction
07:18 - Stay Consistent

[saroja]

Perfect timing... I just took a break from the gym and need to start over

[zenosperformance]

Great topic! Exactly what I need. I've checked out from myself because of various life crisis and it's all behind me. I'm in a new place and joined a gym down the street but haven't gone yet. I'm 58 next month and 50 lbs overweight. Zero mobility and sit for very long periods. My diet is fairly healthy but eat too much. I don't know what moderation means 😂... so starting a routine has to be sensible.

[justinmartin]

SECOND COMMENT:🥈 on Friday I did lipo-laser then slim wave⚡️😃 i’m slightly sore now 😆

[BBurnett]

I snorted so loud, Cori. Youre channeling me RIGHT NOW! Rough couple of months. Flare up of an old injury/arthritis in the palm of my hand. Unicorn Wrangler, Lynne C has me doing variations of moves and using weights when I can. Calling this regress to progress 'the scenic route'. My ego is taking another mamajama hit. Love the 7 tips.. "Dont quit." echoes in my head. Excited to begin the second year of Redefining Strength! Team 1% focused on Sexy September, Obtainable October, Notorious November and Dangerous December mantras!💃

[justinmartin]

FIRST COMMENT AND FIRST LIKE:❤🏆 hi Cori Happy Sunday🏅💙

[bumpercoach]

Life is about
REBUILDING just go
less than HALF as fast
/much and focus on
CONSISTENCY with
very gradual gains

[mgeuleinstsear]

I wish you had posted this 4 weeks ago 🤪 I go to the gym for weights, cardio and sometimes a mobility class 5x/week, but couldn’t go during the summer break because of my kids and having nobody around to watch them.
I tried to do some at home, but it just doesn’t work well with my kids around.
So, highly motivated to go back to the gym, which I absolutely love, I tried to start where I had left off. Quickly, I had to realize that I had to reduce all weights by around 10kgs, which was kind of depressing. Couldn’t finish my 1-hr cardio, which was also depressing. Woke up the next day being sore and it took a whole week to be able to move normally again 🤪
Just tricky to take it slow when I knew a cruise was coming up, then another week of fall break for the kids.
I’m always so eager to go back, but need to listen to your advice. That would be less frustrating and painful 😅

Thanks for another great and inspiring video ❤

[carolinelane]

Oh so true Cori abd a great reminder. Use to do triathlons 5 years ago and just starting out again. Was doing bicep curls last week with 3kg dumb bells and couldnt feel it for some reason. Grabbed the 5kgs and off i went. Could hardly lift my arms for 3 days. Lol I could hear my old PT saying what were you thinking lol Got my food on point. Just need to get my workout consistency back.

6kg down since 14th August Feeling very pleased with myself. Lol Slow and steady wins the race.

[FreedomRunner-eboq]

Thanks for this video. Starting back after shoulder surgery and PT, and I need to hear the “go slow” message.

[nathanyoder]

I have learned building back can be so key! Especially for mobility! I feel like have more muscle every week Cori! Thanks for the tips and inspiration!💪

[SRGots]

This is me and I'm like this with everything in my life. I don't dip a toe in the pool, I dive in. I want everything to happen fast and I'm so impatient. The rational part of my brain knows what I should do but the irrational (ADHD part) doesn't care. I really need to calm down. 😂

[bumpercoach]

That's why most people hate burpees or anything else they don't have a good idea of you would like almost anything you do skillfully at the right pace

[maremacd]

Can you recommend a weight bench that folds up? Is there a particular brand you would suggest I look at? I want to start working out from home.

[LoriLivingstone-dt]

After a month of travel, this is exactly what I needed - thank you!

[DRFelGood]

Cori Great reminder, you consistently inspire me to overcome my body’s reluctance to push forward ✌🏻🫶🏻Ty

[EdwurdB.Writing]

Whether an athlete or "general population", we should all know no gym is not an excuse! Didn't we learn anything during covid??

[allfitat]

great advise and reminder. I will be returning after open heart surgery in Nov. this video was timely

[carolyneasley]

Most women I've seen with great muscle definition are petite under 5'9 it seems to take For taller women to obtain muscle definition.

Am I wrong?

[kriscamp]

Thanks for this video. I truly needed it.

[muurrarium]

Oh gods, I really really needed this one, I have to go back...but am dreading the gym. So much bellyfat and armflabs and zero energy.