Re-igniting Your Fitness Program After Lockdown: Don't Make This Mistake

I've talked to so many clients, family, friends, etc that are FIRED up about fitness. (Heck ya!) They're ready to get back at it - whether they've been working out at home recently or not at all.

But a quick caution. I'm not going to lie, the last SEVERAL weeks have thrown a mega wrench in most of our routines (yes - me too - I'm in the same boat). There's bound to be some level of loss in fitness, strength, endurance and muscle memory.


In our business, it's all about modification based on the individual. (We're all different!) When a client progresses, we modify their program. It's the same in this case if regression has occurred - modify and simplify to account for the present conditions.

For many, it's probably going to be a good idea to start back up by getting back to basics ... basic movement patterns: squat, hinge, lunge, pull, push and carry.

This will help get strength, muscular endurance, and functional movement patterns up to speed. After a couple weeks of doing some foundational movements, then modify again with more advanced movement patterns.

Always focus on the right form and the right tempo of the movement vs. how much weight. This will cause more muscle and motor neuron stimulation and help your body remember what working out is like.

Again, everyone is different so it's difficult to put a timetable on how long it might take to regain your pre-COVID self. In general, probably about three weeks. Just be patient. You're going to get back to where your were very quickly, if you do it right and stay focused.

Lastly, remember the importance of recovery. Not just the necessary amount of time off, but nutrition, sleep and active recovery modalities will play a HUGE role in regaining (and advancing) your fitness level.

As always, following the right program designed for YOU is the most important thing. It's what we do at FE and why we exist. If we can help you figure out where you're at now and how to get where you want to be, just let us know.

Be well everyone!

Tony Muyco, III, NSCA, CSCS
Director of Training
Functional Elements Training & Nutrition