On your first day back after a long break, do less than you think you should. Expect to feel clumsy, out of breath and a bit embarrassed, and expect to be sore on day two. That is normal. The goal of day one is to finish feeling like you could come back, because showing up again is what counts.
For the exact exercises, see your first workout after a long break.
How should the first day feel?
A bit awkward. Your coordination has rusted, your lungs are surprised and your pride is itching to prove something. It should feel like a light to moderate effort, with a few reps left in the tank on every set. If you feel dizzy, sick or wrecked, you went too hard.
The biggest danger isn't your body. It is your memory of your body. You remember lifting heavy, but your muscles, tendons and heart haven't been told.
What should you do on day one?
Keep it short and simple:
- Warm up for five minutes with a brisk walk and bodyweight squats.
- Do five or six basic exercises, two sets each, with light weights.
- Stop while you still feel good. Thirty minutes is plenty.
- Cool down with a short walk.
Skip the max tests, the old personal bests and the brutal class. Testing yourself against your old numbers in month one is a quicker way to feel bad.
What will happen the next day?
You will probably feel fine, then sorer on day two. That is delayed onset muscle soreness, which usually starts 6 to 12 hours after training and peaks around 48 to 72 hours. Read why muscles get sore two days after working out.
Walk gently, eat protein and sleep. Don't spend the day on the couch.
When should you train again?
In about two days, with a rest day between. Same workout, same light weights. The second session is where you learn that the first one didn't kill you. By week three, the same workout will feel much easier.
How do you stop day one from being the only day?
Plan it:
- Book your next two sessions before you leave.
- Lay out your kit the night before.
- Keep a 15-minute fallback workout for busy days.
- Write down what you did, so you can beat it next time.
- Never miss twice in a row.
A University College London study found a new habit took a median of 66 days to feel automatic, and missing one opportunity didn't materially affect the process. Read how to make working out a habit.
What if it went badly?
Then you learned something. Maybe you did too much, or too little, or you were exhausted. Adjust and try again. A rough day one doesn't mean you can't do this. Read fell off the fitness wagon.
What are the warning signs?
Stop and see a doctor if you get chest pain, dizziness, unusual breathlessness or sharp joint pain. If you have a health condition or haven't exercised in years, check with your doctor before you begin.
The bottom line
Day one is about turning up, not proving anything. Do a light, short session, expect soreness on day two and come back in two days. Start the 4-week restart plan and let the habit grow.
Welcome back, FATBOY. Start light.
This article is general information, not medical advice. If you have a health condition, take regular medication or haven't exercised in a long time, check with your doctor before starting.
- restart training
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