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Reintroducing The Gym - After 4 Months or 4 Years

Andrea Savard
February 9, 2023
5 min read

Starting Over Safely

If you’ve been away from the gym for 4 months due to Quarantine & Social-Distancing or 4 years or more because of any other reason, right now is a great time for anyone to reintroduce the gym into their workout routine!

The National Strength & Conditioning Association has released guidelines and recommendations for how to get back to training after a period of inactivity.  It is important to get back into (or start!) a training routine slowly and intentionally in order to avoid injury or burn out and promote positive progress for the long run!

At FirePower, we will be taking very specific measures to make sure everyone gets started with their best foot forward.  Then, training will slowly ramp up as appropriate to keep you progressing and improving.

Our programming will be adjusted since everyone is starting back from minimal (or modified) activity.  That makes right now a great time for anyone to start their fitness journey with us too. We open on Friday, June 19th! Here are some things that our coaches will be keeping an eye on that you should be aware of too as you get back into the gym, as specified from the NSCA:

Per the standards outlined by our Halton Public Health, there is a 10-person limit to all gatherings. For us, that means very individualized attention to each member that attends our classes! Even from 10′ apart our coaches will be able to ensure you are moving with good form for the best safety and movement quality.

Workouts will have many more options for modifying movements, repetitions and time-frames. Many people will be advised to follow these modifications, making them really great beginner workouts (or a refreshing start with perfect movement quality for more experienced members!)

We will be taking members through long, comprehensive warm-ups. This will reduce any risk of injury, address mobility issues and reemphasize the importance of perfect form and range of motion.

Prepare To Be Sore

After the first few workouts back, the likelihood of feeling “DOMS” (delayed-onset muscle soreness) is much higher! Everyone will be feeling like a beginner again with their soreness from getting back to higher intensity and longer workout sessions.  But with consistent attendance to classes, your body will adapt once again and be able to handle more and more!

Lastly, all classes will run for 45 minutes. This allows us to thoroughly clean between class times. Plus, if you’re getting back into your workout routine (or starting one for the very first time!) it will be much more manageable to go for a shorter duration.

Our goal as coaches at FirePower is to keep you safe, healthy and help you become the fittest and healthiest version you can possibly be!!

Start Slow

We understand the excitement of getting back together with your fellow-members and the surge of motivation (which has likely been severely lacking) that comes with getting into your happy-place with your hands on new equipment. However, it is in your best interest to reintroduce these workouts slowly!  Even if you feel you’ve stayed pretty consistent and dedicated with the virtual group classes and at-home custom coaching, the intensity and volume of group classes is just different.

Instead of heading into your first few classes at 100%…then getting extremely sore and missing a few days or worse, injured and missing a few weeks…start out gradually at 70% speed and effort with weights that feel relatively easy.  Then, advance to a more moderate-feeling workout at 80% and continue to slowly ramp back up!

Most importantly, just listen to your coaches.

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