You had Covid, and you're keen to get back to training. But you, like many others, are experiencing the after-effects of time away from the gym and energy spent beating the illness. Now that you’re on the road to recovery and are starting to feel yourself again, the question of how to approach your return to the gym may be hot on your mind.

My first piece of advice, and which is often the most challenging part of any fitness journey is to get the ball rolling. Inertia, the concept of objects in motion staying in motion - applies directly to your training, once you start, forward momentum will keep you on your path!

Taking measured, gradual steps in intensity, frequency and goal setting during this time will make the process a whole lot easier and give you tools to track the return of your fitness level and beyond.

Here are the factors I believe to be most important when returning to the gym for the first couple of months, post Covid.

Be Kind To Yourself

Following sickness or injury, expect that your standard of fitness will have dropped. Aim to fall back in love with the process of training, or use it as an opportunity to change things up.

Dial Down The Intensity

After any sickness your body is temporarily unable to operate at the intensity it once did. Allowing yourself to ease up on the loads used (weights or resistances), total session volume (whether it be number of exercises, sets or reps), and increasing rest periods (between sets or between exercises) are all crucial factors to consider during your first few sessions back.

Session Frequency

In the initial weeks, perhaps reduce the number of training days where you are building a sweat / tiring out your muscles. Instead, focus on a few mobility and flexibility based practices to get your body moving without overdoing it. Once you are confident that your recovery between sessions has improved, you may begin to layer in more intense sessions more regularly.

Recovery Protocols

The first two weeks returning to the gym after Covid are generally the hardest.

Nutrient dense meals, adequate supplementation, plenty of water and my personal magic antidote of 8 hours of quality uninterrupted sleep, will allow you to tackle each subsequent training session with additional vitality and vigour.

Staying Accountable And Setting Goals

Finally, and equally as important is your focus toward accountability and goal setting. In order to adapt physically and mentally, you will need to be consistent to steadily increase your stimulus.

To do this you need to be honest with yourself and true to your training. Keeping a journal & utilising my expertise as a PT will help you stay focused and engaged. Goals should be constantly evolving and you are most likely to succeed when they are small, attainable and with well defined metrics.

Take care, train with purpose.

Guide To Safely Returning To Exercise After Covid Illness