How Hard Should I Be Weight Training After I Take A Break?
Hey Blake, I hope this is the correct e-mail to reach you at if you do in fact reply to emails. I'm sure you are very busy with the website. I'm going to start a full body weight training program when I finish my travels in Asia. I will be home in a week and I am thinking more and more about lifting again. My question is:
When starting a new weight lifting program after a long break, is it best to ease in to one or to start training as I would any other session?
Thanks for any input.
Thanks for the question.
It all depends on how long your break is.
I'm going to give you some very important advice.
There was a time when I'd take three weeks off from weight training and I'd come back and try and hit the weight as hard as I could. Of course, I was in my 20's but looking back, I did more damage than good and it only got worse as I got older. At 38 years of age, I don't even think of training at high intensity when I hit the weight after a short break.
Trust me, take your time introducing higher intensity levels to your routine after a break. Your going to lose some strength but you'll get all of that back plus a little more. How much strength do you lose? It all depends. I've actually got an article about this situation here .
Here's what I suggest you do. When you come back to your weight training routine, cut your weight down until you can easily do 12 repetitions. Cut your sets in half. If you were doing 3 or 4 sets per body part, cut it down to 2 sets.
For example, let's say you were doing 4 sets of 8 on the bench press, pyramiding your weight up to your work weight. You would cut your sets down to 2 and increase your repetitions range to 12. Also, lighten the weight to allow you to comfortably perform 12 repetitions.
Of course, this all depends on how long you've been off. You might need more or less time, but the point is, that you should work yourself up to your previous workout intensity before your break.
I hope this helps,
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