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gym workout after Covid-19

How to Workout at the Gym After Covid-19

Gyms are starting to re-open and I know some of you might be excited to get back into your gym routine! However, your workout routine at home may not have looked the same as your routine at the gym. Here are some of questions I have been getting and how you can return to the gym, while decreasing the chance of injury.

Should I go back to my old training plan?

This depends on what type of exercises you were able to do while in lockdown. If you didn’t have the same access to equipment, you need to ease your way back into the gym. For some of you, it has been a few months – keep this under consideration. We do NOT want to get injured or be too sore to complete our workout the following day.

lifting weights in the gym after Covid

Should I reduce my weights?

The amount of weight you work out with when going back to the gym will depend on whether or not you were able to continue the same type of workout at home. If you were able to keep the same type of weight while training at home, you can continue those exercises when you return to the gym.

However, if you’ve had to limit your workouts, or stopped altogether during the COVID-19 you will want to reduce your weights for the first few weeks.

Should I be concerned about wearing a mask to train?

Wearing a mask while working out will not be of concern if:

  • You’re doing a light workout
  • Lifting weights (especially lighter weights such as the upper body/arms)
  • If you don’t have any respiratory or cardiovascular conditions.

However, do not be alarmed if you find yourself becoming out of breath faster.

Should I do HIIT if I have to wear a mask?

When it comes to high-intensity workouts (HIIT), wearing a mask will affect your breathing and your workout. If you find yourself becoming tired quicker, feeling dizzy, or nauseous, please take precautions.

Performing a cardiovascular exercise means your breathing rate will increase and your body’s need for oxygen also increases. Wearing a mask may prevent your body from getting all the oxygen it requires, so you may need to:

  • Take more breaks in between exercises
  • Limit how long you work out for
  • Reduce the intensity of your work out.

If you find wearing a mask doing cardio to diffocult, the best solution is to do cardio outside and maintain a safe social distance, (That way way you won’t have to wear a mask).

How long will it take to get back to my regular workout routine?

There is no quick way to get back to your regular routine without avoiding injury, frustration or self-sabotage. If you push yourself too hard you’ll become injured or too sore to workout the next day. The risk is that you will have to take more time off from the gym to recover – which may lead to self-sabotage and quitting your workouts all together.

The best way to get back to your regular routine is to continue to work out on a regular basis. If  you have stopped working out entirely during lockdown, then I recommend starting slow (with reduced reps, reduced weight, etc.) to avoid injury — always remember to listen to your body!

How should I workout the first few times I go back to the gym?

This depends on how much exercise you completed during lockdown. However, an easy way to navigate your gym workout the first couple weeks is to pick the machines that you previously used – reduce the weight and complete 3 sets of around 10-12 reps.

A sample Gym Leg Workout Routine Post Covid might look like this:

  • Leg Curl Machine 3 x 12-15 reps
  • Leg Extension 3 x 12-15 reps
  • Leg Press 3 x 12-15 reps
  • Back Squat (Barbell or Smith Machine) 3 x 12-15 reps
  • Abductor Machine 3 x 12-15 reps


Have any more questions or concerns about returning to the gym?

If there’s a question I didn’t answer on this post don’t hesitate to contact me! If you would like a customized post COVID-19 Gym Program, just reach out! I am always here to help!

New Clients are welcome!


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As a cancer survivor and someone who lives with MS, I know the struggles that can come with life while trying to stay fit, healthy and energetic.