AD| Over the last 5 years fitness has become a big part of my life. Back in 2017 going to the gym helped me really level up my life and I’ve wrote about it a lot on the blog. I used to be someone who really struggled with body dysmorphia, insecurities and bad habits. Working on myself at the gym taught me the values of focusing on strength & nourishing your body over worrying about how you look or what people think about you.
Here in the UK gyms have been re-opened for around 4 weeks, and I’ve had 6 session, albeit with a really bad ankle injury. So today I’m going to be sharing my 10 tips for safely returning to the gym!
Find Out Your Gyms Rules
Each and every gym will have a different system for returning post lockdown, my gym has an app which allows you to check how many people are at the gym at any one time. This means you’re able to check how busy it is, and ultimately decide if you want to go in or not.
From what I’ve seen online all gyms have slightly different rules on masks, for example my gym ask that you keep your mask on when you enter, in changing rooms, around the gym, but not during exercise. Some gyms will have online reservation system so you can book your session, so keep this in mind.
Make Sure You’re Prepared Before You Get To The Gym
There’s nothing worse than getting somewhere and forgetting your mask. With preparing to go back to the gym you’re going to want to remember to pack everything that you need before hand. A pro-tip which has really helped me is having a pack of disposable masks in my gym bag & my own hand sanitiser (so I’m completely prepared) sorting my water & post gym snack before I go.
I also keep sanitise wipes in my bag so I wipe down my padlock & anything that comes in contact with the gym equipment before I get home.
Scan The Track & Trace When You Arrive
You’ve got everything prepared and you’ve got to the gym. Remember to scan the NHS Track and Trace app. I know it’s boring and not fun, but ultimately it keeps you and others safe in the long run. The assistants at my gym actually watch you do it, to make sure that people regularly do check in.
Ask For Help
You might have the motivation to get fit but you might not know how to or you might want to talk to the PTs or gym staff to get that extra help you need. Remember that fundamentally the staff are their to help keep you safe and to make sure you get the best out of your time at the gym.
I was able to snag the same PT I had in 2017 and he’s an absolute legend. I always need someone to hold me accountable and to show me how to do things properly. Why it is an extra expense if you need the help it is absolutely worth every penny if you get a PT that is a good fit with you.
Wipe Down Everything Before And After Use
When you do start to use the equipment at the gym make sure to wipe everything down BEFORE and after use. It’s really easy to be under the pretence that everyone cares enough to wipe the machines down, but not everyone does. Ultimately you’re going to need to look out for yourself and do it before and after to make sure everything really is clean and safe.
Lower Your Weights & Expectations
If you’ve not lifted anything during lockdown or your activity levels have been quite low. Be prepared that you won’t be able to return to the same weights you lifted before. Have realistic expectations of what you and can’t do and then make sure you that you don’t push it too much. Ultimately your body will only suffer in your first weeks back if you push yourself too hard.
It’s important to make sure you warm up properly – don’t forget to do so.
Limit High-intensity Activities Whilst Indoors
The official advice is to limit high intensity workouts inside at gyms (this includes classes when they re-open later this month) because they can increase the changes of spreading COVID. I genuinely had no idea this was a thing until I had a chat with my PT.
Give Yourself Time To Get Adapted
One thing my PT suggested was taking 48 hours in-between sessions as you return to the gym. You have to consider that you may not have the same fitness level as pre-lockdown and you’re going to want to give your body the best chance to heal in-between sessions. This means only attending the gym 3 times a week for your first 2-3 weeks as you adapt to it.
If you’re going back to the gym let me know in the comments, and if you’re not let me know you’re favourite workout (if you have one).
If you enjoyed this head over to my 5 Ways To Look After Your Health As Lockdown Restrictions Ease and 5 Top Tips For Your Well-Being As Summer Approaches
I’m not the biggest gym bunny in the world, although I have to agree with everything you say!! The gym my husband goes to has an app which tells you how many people are in the gym before you go which I think is great. I’d definitely be a little bit nervous about returning, although I think going to the gym can offer massive benefits for a persons mental health. Good luck!!
These are all fantastic tips! I am not the biggest gym fan, to be honest, I tried before lockdown, but making it fit with work and the plan I was following with the gym made it almost impossible. I think that cleaning up before and after using machines is not only good for you but also respectful for others and having masks and sanitiser wipes in your bag are a huge help! Hope your ankle heals soon x
I’ve always had the gym fear anyway never mind now, but you’ve included some great tips here. Thanks for sharing!
I see you’ve been on a good get fit regime recently, go you! I’m lucky that I have some gym equipment in my house so that I don’t have to go to the gym.
Great tips!
Rosie
Hi Kaley. That sounds like a great action plan for those returning to the gym. My wife and I are ‘home gym’ training at the moment. Obviously we don’t have the range of equipment or weights of a proper gym but – no worries about others spreading Covid, or just generally being unhygienic!, and a very short transition from home to gym or work to gym 🙂
Take care of that ankle.
These are all great suggestions to safely return to the gym. If you’re like me, easing back in is challenging…I tend to want to step back into my prior routine when things closed. I’m glad your PT is there to guide you back into a safe transition. Thanks for sharing.
Finding out your gym’s rules is so important- and also remembering that gyms are very safe if run properly! Thank you for sharing these tips for people getting back into a regular routine x