As finally confirmed last week in Boris’ Coronavirus press conference discussing the lifting of lockdown, gyms, beauty facilities, outdoor hospitality and leisure facilities can finally reopen! It’s been a tough few months, but today marks the official re-opening of CR-SC and this time I’m back bigger and better than before.
The majority of you reading this won’t have had access to much, if any equipment over the last 4 months and, for that I take my hat off to you all. It’s been a challenging few months for all, with the weather not helping in anyway, but it brings me great joy to welcome you all back, and this time to my new private gym in Basingstoke!
For those who follow me on social media or are subscribed to my newsletter (again I thank you all) you would have already seen that I’ve opened up my own small private gym, with a tonne of great equipment. So, if you’re interested in popping in for a session or just want a bit of guidance on technique and exercise selection, then please drop me a message.
The majority of us would have had 4 months (if not more) away from the gym, so it’s important to ensure we all implement the right steps to ease our bodies back into training. This blog lays out the steps required in your first week back in the gym and things to be mindful of as you start lifting that timber again!
Step 1 – listen to your body
You’re going to have lost some strength, some muscle size and probably some of your overall fitness, but that’s okay. We’re now in a position to get back into a routine where health and fitness is a cornerstone to our wellbeing. However, it’s important that, we listen to our body as we begin training again. We want to ensure we leave the gym re-energised and full of confidence rather than hobbling, sore and struggling to move or walk.
To ensure this doesn’t happen, I strongly recommend that you don’t try and lift the weights you were pre-lockdown. Like I said before, your strength, size and fitness would have all decreased during this time off.
Instead, I recommend you go in with an intensity where you leave a comfortable 4-5 reps left in the tank, and an RPE (rate of perceived exertion) 6 out of 10 (roughly 60% of what you think your best would be). DO NOT GO TO FAILURE FOR ANYTHING. It’s going to leave you incredibly sore and stiff and very likely to keep you out of the gym for another week whilst you let your muscles recover. It’s to be expected that you’ll experience some sensation of soreness but making sure it’s manageable is the key.
Step 2 – plan your comeback
Go in with a plan.
It’s important to remember that all gyms are going to be incredibly busy as of today onwards and last thing you want to be doing is waste time between sets because you haven’t planned your session well and the equipment you need is currently being used.
Plan a simple session where you won’t need a tonne of equipment and if someone is using a piece that you’re after, then please patiently wait. We’re all keen to get back into the gym and are all going to be in the same boat but planning your first few sessions back around little equipment will better ensure your sessions are productive.
Step 3 – rest well
Now that we’re all going to be training more frequently again, it’s important that we don’t let our rest and sleep suffer. So, my tip 3 is simple, get your sleep sorted!
It is of paramount importance that our sleeping pattern supports our training. Anywhere between 7.5-9 hours of sleep per night is optimal for recovery of our body and mind. Prioritise your sleep and the extra hours you’ll dedicate to it will prove wonders for your emotional well-being and will help you process stressors in life (mainly as we start to venture back outside and interact with others again).
Step 4 – eat well
If you’ve been eating cleanly this lockdown then a round of applause to you! But…
…if you’ve reached for that pack of Maltesers regularly and can admit that perhaps your nutrition has in fact been a little ropey then, the best thing for you to do is ensure that your nutrition is up the scratch as you start training more regularly again. Of course, it’s everything in moderation right? But with resistance training the key macronutrient which helps with recovery and muscle repair and growth is protein.
Get your protein target in order and make sure you can comfortably hit it. If you need help finding this out then either then please do reach out to me and I’d be more than happy to help.
Step 5 – choose a gym that’s right for you
While some of you will be beyond excited to get into the gym, some of you might be a bit apprehensive about venturing into busy spaces – which is completely understandable.
One of the benefits of training with me at my private gym in Basingstoke is that it’s a totally one-to-one service where no one else, apart from myself, will be present during the session.
This can provide you with the confidence you might need to get back in the gym if you’re nervous around other people or feel self-conscious. There will be no additional contact with strangers, and you’ll be in a highly Covid secure premises.
All equipment is cleaned before and after use, and I have total control as to who comes and goes. Hand sanitiser is applied at the door before entering and upon leaving for peace of mind and remaining Covid secure throughout the process.
My private gym also has no mirrors, so, if you want to train without wanting to look at yourself then it’s ideal space to do so.
I’ll guide you through the process of returning safely back into exercising and helping with your nutritional habits. Having myself guide you through the process will give you the support you need to find that mojo again and make training a long-lasting habitual change to your lifestyle.
If you’re looking to get back into training and feel that you could benefit from a coach to better your gym programme or nutrition or, are simply wanting to try a more private gym environment in Basingstoke, please reach out to me on cameron.ralphpt@outlook.com for more information.
I look forward to welcoming you all to the CR-SC family.