Lauren standing over barbell at the gym

For many of us (in Australia and around the world) the time has finally come for us to start training back in the gym! Girls, I am SO excited!!! After having some time away from the gym, whether you were training at home or taking a break, you’ll still need to work your way back up to your old strength PBs! In a time where health and safety are of utmost importance, you may be feeling anxious to get back in the gym and that is completely normal.


Keep clean 
We still are in the midst of a health pandemic and many gyms will be doing their absolute best to keep hygiene standards high. However, you can still take extra precautions while you’re at the gym to ensure the safety of yourself and of other gym users. I recommend wiping down equipment before and after using it, always using a towel and bringing hand sanitiser along with you. You know what they say, “it’s better to be safe than sorry”.

Stay distant
In Australia we have guidelines based on the size of the gym and how many people are allowed inside, to adhere to social distancing rules. In the interest of keeping yourself safe and others try to keep 1.5 metres between you and others in the gym. Don’t go to the gym if you’re feeling unwell and instead do a home workout if you’re feeling up to it (my challenge allows you the option to swap between gym and home training if need be).

Go gradually
A lot of us have had around three months or more out of the gym and this means we need to prepare accordingly. Unfortunately, you won’t be quite as strong as you used to be but you can get back there (and without injury ideally). If you were training at home, I’d start with the same weight you were using at home and work your way back up gradually.

Focus on a rep range e.g 8-10 reps and then increase your ability and strength through working through the rep range, then increasing your weight. For example, if you are lifting 50kg when practicing deadlifts; for the first session focus on reaching 8 reps, the next try for 9 reps, and then the following reach 10 reps. After this you could then increase the weight between 2.5-5kg, go back to 8 reps then slowly build repetitions back up to 10. It’s super important to build your strength back up slowly to reduce the risk of injury!

Focus on form
Similarly to increasing your strength slowly, focussing on correct form will also reduce your risk of injury and ensure a safe transition back into the gym. Practice your exercises slowly and focus on performing each rep with precision. If you’re following one of my programs you can be sure you are performing each exercise properly, as I always include proper exercise descriptions and videos of how to do exercises.

Lauren setting up for a deadlift at the gym

Supplement accordingly
If you’re starting to train more intensely and go heavier with your weights you might find yourself getting a little more sore than usual. This can be completely normal when starting a new exercise program! Taking supplements to assist with reducing recovery time may be of benefit to you. I personally love EHPlabs OxyWhey protein powder to assist with muscle growth or repair after a workout. A lot of people also enjoy taking BCAAs during their workout to assist with reducing muscle soreness and muscle recovery. You can find quality BCAAs here.

Don't pressure yourself
It’s okay to feel a little anxious about transitioning back into training at the gym. What we are living through is a once in 100 year event! Try not to be too hard on yourself or give yourself too much pressure to make insane strength gains in a short amount of time. Try taking things one day at a time and reassessing your situation as needs be.

#LSFbabes I hope you can all feel a little bit more prepared and ready for your return to the gym environment. You’ve got this!!!