If you’re coming out of an illness, such as COVID or something else, you may feel eager to jump back into your regular training routine. You’ve rested long enough, right? However, rushing the process and pushing through too soon can often lead to setbacks and even longer recovery times.
Everyone’s experience with illness is unique, so just because someone else was able to return to training after a specific period doesn’t mean you should expect the same. The key during your recovery isn’t to focus immediately on high volume and intensity—that will come in time. Instead, the focus should be on quality. Reintroduce your movement patterns, refine your technique, and perfect your skill-based work. This is when you want to lean into the habits and routines you had before, using them as a framework to gradually build back your volume and intensity.
If you don’t have any lingering symptoms or concerns, a sensible approach should be applied. Most of us can intuitively tell when we’re ready to get back into training, and it’s usually easy to recognize if we return too early. Keep in mind that your readiness to return to strength training may differ from your readiness to return to aerobic exercises like swimming, running, or cycling, especially if your respiratory or cardiovascular systems were affected during your illness.
Using components of your strength training sessions in the early days—like mobility exercises, activation drills, and light-load movements—can be a great way to gauge how your body is responding without overdoing it.
Expectations: Start Slowly and Set Realistic Goals
The most important aspect of your return is ensuring you have the right mindset. Be honest with yourself and set realistic expectations. You need to accept that your training will involve lower intensities, lighter loads, and less volume in the beginning. It’s natural for athletes to struggle with this, and many feel the need to “get permission” to take it easy. Having regular check-ins with a coach or training partner can be incredibly beneficial. At SFE, for instance, we discuss how our clients are feeling and help them safely navigate their return to training. Without guidance, many athletes tend to do too much too soon.
Energy Requirements: Fuel Your Body
When recovering from illness, your body has likely been in an energy deficit, fighting off sickness. Even if you’re feeling better, your energy reserves are still depleted. During this period, it’s essential to focus on nutrition—fueling your body properly and allowing time for recovery. Pay attention to how you’re fueling yourself to ensure you’re giving your body the best chance to recover fully while gradually returning to training.
Start with a Percentage of Your Normal Training
A common question when returning to strength training after an illness is: what weights should I use? At SFE, we follow a simple rule when helping clients return from injury, sickness, or a layoff: focus more on re-establishing your routine than on intensity in the first few weeks. Start with 50-60% of the usual intensity for your strength exercises. This will allow you to focus on perfecting your technique while still providing enough resistance to stimulate progress.
Progress Gradually: Avoid the Rollercoaster Ride
Intensity is easy to increase over time, but many people make the mistake of ramping up too quickly, leading to a frustrating cycle of overdoing it and setting back recovery. To avoid this, we recommend following the 10% rule—gradually increase your load, weights, or intensity by no more than 10% each week. This helps you stay in tune with your energy levels and progress steadily.
Don’t forget to consider other life factors—such as returning to work—when evaluating your recovery. Life outside the gym can place significant stress on your body, so ensure you’re factoring in that cumulative load as you progress with your training.
Conclusion
Returning to strength training after illness requires patience, careful planning, and listening to your body. By focusing on quality movement, setting realistic expectations, gradually increasing intensity, and fueling properly, you can return to training in a safe and effective manner. Take it step by step, and you’ll be back to full strength before you know it.
