Life happens. Whether it was an illness, a vacation, or just a rough few weeks, sometimes we find ourselves stepping back into the gym after a 3-4 week break. The instinct might be to pick up exactly where you left off but with lighter weights. While this can work for some, it's not always the best strategy—especially as we get older.
Instead of trying to modify your last workout, I recommend going back to the beginning: the Push Pull Legs. The PPL was designed for beginners but even experienced lifters benefit from returning to the basics after time off. Once you hit a certain age, there’s no shame in backtracking a little. It's the smartest way to ease back in without injury or burnout.
How I Restart Training
When I'm jumping back into training, I always go back to the PPL. The first week, I run it light—much lighter than my previous PRs for the block. The goal isn’t to test my limits immediately, but to rebuild consistency and let my body adjust to that sweet sweet good hurt.
The second week, I start upping the weight. By the end of the second week, I can tell I’m ready to start condensing the schedule and running training days back to back. Usually, by the end of three weeks, I’m ready to transition back into any training block I want and start inching my way back up to my PRs.
Things to Watch for During the Comeback
Nutrition: Your body needs fuel to rebuild strength, so make sure you’re eating enough quality protein and carbs to support recovery.
Recovery: Get back to your optimal sleep schedule asap.
Electrolytes: Stay on top of your sodium, potassium, and magnesium intake.
Warming Up & Stretching: Don’t skip your warm-ups before lifting, and static stretching post-workout is a must—at least until you’re back in the groove. Avoiding extreme DOMS (delayed onset muscle soreness) will help you stay consistent and get back to full strength faster.
Getting back into the gym doesn’t have to be overwhelming. The key is to be patient, follow a structured plan, and listen to your body. If you ease in the right way, you'll be back to crushing your PRs in no time.
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