Starting Back in the Gym after a Long Break? Here's How to do it with Minimal Injury Risk

For those who have previous experience and are keen on getting back to your previous levels but have not been training in previous months, there are a few important considerations to have when starting back in the gym. The aims are simple:

1. Minimise risk of injury and/or excessive soreness

2. Facilitate a steady return to previous levels of fitness, strength and muscle mass

So... Here's what you can do to start back into the gym after a break with minimal risk of injury

1. Reduce your volume

   Reduce your volume (total sets) to 60% - 70% of your previous volume. You can add 1-2 sets per muscle group week on week to steadily build back to normal training load over a 4 week block.

   
   

2. Reduce your intensity

   Reduce your effort / relative intensity per set. On larger compound movements (like squats or deadlifts) hold 3-4 Reps in Reserve (RIR) initially, on more isolated exercises (Bicep Curls/Lateral Raises) 2 RIR could be fine. If you have not trained in a while or have had previous injury concerns with certain exercises or body parts, it may be wise to reduce the intensity even more than this.

   
   

3. Reduce the stretch

   When choosing exercises that challenge muscles into a stretched position (e.g. RDL, DB Chest Fly, Bulgarian Split Squats, DB Pullover etc.), be a little more conservative with both volume and intensity. This is especially true for movements you have not trained in a while.

   
   

4. Spread out your volume across the week

   Spread your training volume per muscle or movement across 2-3 sessions, rather than doing a single "leg day" or "chest day" in which you perform all of your weekly sets.

   
   

5. Take Rest Days

   Similarly to point 5, you should try to leave a minimum of one rest day between sessions, especially if they train the same body part or muscle group to ensure adequate recovery and reduce the likelihood of an overuse injury.

   
   

6. Strength Testing

   By week 4, it may be appropriate to do some strength testing (5 Rep Max testing) to help guide your next block of training and set yourself some goals.

Importantly, if you are new to the gym or have had very little experience with strength training, it may be safer to be more cautious and seek the guidance of a coach or physio to start you on a program suitable for you. A couple of months of honing technique and building a base level of strength can set you up for you solo gym pursuits, giving you the platform and confidence to get stronger and fitter into 2026.

If you'd like guidance on how to program your training, we offer in-clinic appointments and also have online coaching as a service we offer. You can reach out for further information.

At The Physio Ward, we can work with you one-to-one and show you ‘how to’ instead of saying ‘don’t do’, giving you the confidence to be active and continue doing what you enjoy. Consider visiting us if you'd like more information on how best to prepare yourself for your sporting pursuits - whether it's your first run, your 10th competitive footballing season, the first time you've picked up a dumbbell or your return to high-level gymwork. You can book an appointment here, or call us at 01-6870302.