It looks like there is a light at the end of the tunnel. And hopefully it’s not a freight train filled with COVID-19 coming our way. But with more states loosening restrictions on businesses opening back up, gyms are close to being back. Granted it’ll be at a limited capacity, but it’s a start. Hell some gyms already opened in certain states going against governor mandates. Which to me is wild. But as someone who had a brick and mortar, I can understand it. I don’t know if I would’ve gone against the government in fear of catching a fine, but I can’t with 100% honesty say I wouldn’t have.
Being a small business owner is awesome, I love it, but it does come with its share of headaches. And this whole shutdown most likely would’ve been the end of my gym had I still had it. It’s sad to think about all those fighting to survive the shutdown. I know it has crippled so many small business’ and I won’t be shocked if lingering effects continue for months. I can’t believe I made the transition to online only when I did a couple months before this all happened. I took a hit too, but in the grand scheme it pails in comparison to what friends have had to deal with.
The good news is the majority of the states that haven’t opened gyms back up yet are in the process. Even here in NC as early as this week. Got my fingers crossed on that one. I saw they added verbiage to the new proposal though. It will allow the Governor to shut everything back down again with a spike in COVID-19 cases. I hope they word it in a way that if an outbreak does happen, they don’t close the whole state again. And only contain a new shutdown to a specific location. I’m not optimistic that cooler heads will prevail if a situation like that was to arise. But I’ll give them the benefit of the doubt for now.
Enough about the negative quarantine shutdown bullshit. Let’s look at the glass as half full with Arm Farm Fridays about to return! But, people, throw some freaking calves in as well.
I wanted to take a few minutes and get everyone’s expectations in perspective so when they get back in the gym they can thrive and not survive those first weeks back. Let me tell you the weights will feel heavier than they have felt in a long time. And you 100% will be sore and have a hard time getting off the couch after bingeing Space Force on Netflix. But I’m here to ease that pain and give you a strategy to optimize your return to the barbell.
For some gym goers the gym isn’t just a place to get sweaty, lift weights and train at. It’s an escape from all the bullshit at work and having to deal with Karen being up their ass all day long. For others it’s a place where they get to socialize with their community and friends over a lung busting WOD. The gym means something different for everyone that walks thru the door. But the one thing that they all have in common is they ALL want back in the gym! It’s going to be different for a while, but if it was me I’d be happy to jump through some hoops to get back at it.
I got an email from one of my athletes that his local gym is finally opened back up. He was excited and curious if he should jump back into the online Tactical Team on TrainHeroic. Knowing what is programmed for this week on the team I had to temper his expectations. He was pumped that the programming is a “test week” and called for finding new one-rep maxes and/or heavy singles. I told him to get back on the team, but DO NOT find 1RMs your first week back in the gym. Though he was disappointed, he seemed to understand when I laid it all out for him.
Here is roughly what I said to him and modified to fit within the blog. This goes for any of you out there that hasn’t been hitting weights for the last 4-12 weeks. DO NOT MAX OUT your first week back in the gym. Or even your second week back in the gym, and while we’re at it, let’s say no true maxing out for a couple months. That doesn’t mean weights won’t get heavy in training, but now is the time to be smart. It’s been a long time since you’ve been under a barbell but the last thing you should do is load that bar up heavy. Hell, the goal for Day 1 should be to make it to the gym. If there was a recipe for disaster, that might be the first ingredient.
For the most part, we’re all “healthy” people, but following a layoff, it is best to approach it like you are coming back from an injury. Treat this first month back in the gym like the Tortoise and the Hare. Slow and steady will win this race. Take it slow the first 4 weeks back to reintroduce your body to resistance training again.
Heading back into the gym after a long layoff is a common thing though. People do it all the time. Whether it is an injury that shut them down, travel or a hectic work schedule. And though mentally you feel great and refreshed your body isn’t going to feel that way. People can mess up the mental side and then destroy themselves without a sound thorough plan. If you haven’t been in the gym in 4, 6, 12 or 16 weeks your old one-rep maxes are not going to be the same. No chance, its science. Imagine if you were a runner and you didn’t run for 12 weeks, do you think you’d be anywhere near your best times? No. Strength works the same way. Unless you’ve been carrying couches up and down stairs everyday all-day, odds are you aren’t going to be as strong. Yet, your comeback can and will be epic and you will bounce back fast.
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The smartest thing to do is give yourself 4-6 weeks of getting back into a routine of hitting up the gym. Use the first 2 weeks as “feel it out” weeks. 100% get back under barbells, but don’t even worry about your %’s and old numbers. Focus on good quality movement utilizing many different exercises. The easiest thing to do would be to follow my GPS Daily Team (aka GeoffFit) or my TSAC Team. I use a wide variety movements and methods to allow for continued progress from week to week. There is always a structure and a method to the madness and none of it is random shit thrown together. Plus you have direct access to me within the TrainHeroic app.
Whether you follow my programming or not, be smart and safe when you get back into the gyms. Take everything one day at a time. Focus on getting in a solid warm-up and be sure to follow training up with a cool-down and stretch. Your body will thank you. If you have % work in your programming, for that 1st month I recommend knocking it back some. The easiest way to calculate it is based off of how long you haven’t touched a barbell for.
~4 weeks: -15%, ~6-8 weeks: -30%, ~12+ weeks: -50%+. For example, 1RM Back Squat 400 lbs. Adjusted 1RM for 4wks – 340 lbs, 8wks – 280 lbs, 12+wks – 200 lbs. This isn’t a perfect science, but test it our and adjust as needed. And if it feels light, GOOD. If it feels light after 2 weeks, GOOD. Then increase it a little in Week 3.
And remember, go by feel and live to lift another day. Plus, think about it this way, everything that you do is a post-quarantine PR!
Some states are still weeks away from gyms opening with restrictions and I feel bad for all them. Financially I know how hard that is. And to all those business’, both exercise related and not that couldn’t survive the shutdown, I am so sorry. It’s terrible. And it’s heartbreaking to hear stories and to know people, close friends, who to no fault of their own, had to close up shop.
In closing, for those heading back into a small business over these next few months let them know how much you appreciate them. It’ll mean the world to them. Unless you’ve owned a small business you don’t fully understand the power a simple positive statement from a customer can have. Even something as small as a genuine thank you can make their day. This shutdown could’ve been an absolute nightmare of a situation for them financially, professionally, and/or personally. So send some good vibes their way if you’re up for it and drop them a review on Google, Yelp or FB to show your support.
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I hope this can help some of you out there. If you have questions let me know geoff@gpshumanperformance.com
Geoffrey Steinbacher is a former Strength & Conditioning Coach within the THOR3 (Tactical Human Optimization Rapid Rehabilitation & Reconditioning) Program at Ft. Bragg. He is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association, as well as a Certified Athletic Trainer (ATC) from the National Athletic Trainers Association. He is also an Advanced Sports Performance Coach (USAW-L2) and Head Club Coach with USA-Weightlifting, and a Catalyst Athletics Certified Weightlifting Coach (CACWC-L1). Furthermore, Geoff has a BS in Athletic Training from SUNY Cortland and an MS in Exercise Science from Syracuse University.
