When it comes to joining a gym, we’ve all heard that familiar expression, “the heaviest weight you’ll have to move is the weight of the front door of the gym.”
I would argue that the weight of that door might feel even heavier when athletes have been around for a while and then have an unexpected absence that suddenly turns into weeks, a month, and then some. Why is it so hard to get back into the gym after an extended period away?
Sometimes these absences start with a vacation, or an unexpected illness. Or you have out of town guests, then the kids have activities or get sick. Then there’s a work trip, and suddenly a month or more has passed and you haven’t gotten into the gym. Your routine is all out of whack and all of those healthy habits you built around working out have also gone out the door. Your body feels terrible. Your quality of sleep has gone downhill and aches and pains have returned. Perhaps you even fall back into some not-so-great habits. Then the shame sets in. Caring coaches check in on you and ask if everything’s OK, and let you know that you’re missed. You say you’ll see them soon and that you’re planning to come back, but then? It’s still SO. HARD.
If this sounds familiar, you’re not alone. I’ve been through the same cycle, more than once! And even though I know logically that everything will be better as soon as I can just get back into the gym, I can’t seem to get over the hump of coming back in, let alone getting back into a committed routine.
A couple weeks back, coach Mary wrote about transitioning back into the gym after a short time away. But what about when that short time turns into weeks or months, and that first step back into the gym feels insurmountable? For many of us, once we get back to the gym for that first time back, it’s as if the hardest part is over, we remember why we love going to the gym in the first place, and the routine falls back into place. Here are some tips and tricks to taking that first step back in after a long absence.
- First of all, forget the shame. Yes, you’ve been MIA. Coaches and teammates are checking in on you. You might have all sorts of valid excuses. But don’t let the fact that you fell out of your routine be the thing that prevents you from coming back in. No one is judging you! There’s no reason to feel embarrassed even if you do have to start back at level one again. Tradewinds coaches truly care about your wellbeing as a whole. If there’s something going on in your life personally that is preventing you from getting to the gym right now, let them know! They can help.
- Seek accountability. If the only person you’re answering to is yourself and you are not able to hold yourself accountable right now, ask someone else! A coach or another Tradewinds team member would be more than willing to set up a gym date with you and then make sure you’re going to get there on the day you committed to. Keep that up until you feel that you’re in a better routine.
- Try a morning class! It’s easy to book an evening class, and then postpone or cancel it as soon as the day starts piling up and work gets busy. Even if you’re not an early morning person, you may discover the magic that is getting your workout done and dusted before most people start their days. There are fewer things that come up and interfere with your schedule at the crack of dawn, and believe me, you’ll feel so great for the rest of your day after starting your morning at Tradewinds.
- Get creative. If you book that early class but then can’t seem to get out of bed in the morning and cancel the class 20 minutes before (believe me, I’ve been there too) so you can turn around and get back to sleep, try setting your phone or other alarm outside of arm’s reach so you have to get up out of bed and cross the room in order to turn it off. Sometimes that’s all it takes to wake up a bit more and stick to the plan.
- Remove obstacles. It’s easier to find excuses when you’re already having a hard enough time taking that first step back. Don’t let ill-preparedness be one of them. Set your gym clothes out the night before, pack your gym bag and water bottle, and give yourself enough time to get ready.
- Return to your other good habits. Usually when we’re absent from the gym, it’s not the only habit that has changed in our routine. For me personally, once I do finally get back to the gym, the rest follows (better nutrition, better sleep, better hydration, etc). But perhaps for you, you can reimplement some of those other positive habits first, and then work towards getting back into the gym to follow.
- Give yourself grace. You might not realistically be able to go from 0 to 60 in your first week or two back after an extended absence. You may have to go (way) down in weights from where you were previously, or take it a lot slower. You’re going to be sore like in your newbie days again! Be realistic with your transition back in.
- Identify ways to prevent the cycle from repeating. What was it that snowballed into a long absence in the first place? Work with one of your coaches to determine how a few things turned into a long time away so that you can prevent it next time. Even if life and work get busy again (which they undoubtedly will), you can plan around it and work to stay accountable to maintaining just once or twice a week during that time, to keep yourself plugged in and avoid another long absence.
What would you add as a tip or trick for someone who’s struggling to get back in these days?