After an injury, a long break or even a few birthdays, it can be tempting to resume your workout routine right where you left off. Before you jump in, hit the pause button and consider: Pushing too hard too soon in the gym can do more harm than good. Christopher Slocum, CSCS, Director of Advanced Performance at Athlete Training + Health, says that listening to your body and modifying your workouts is one of the smartest things you can do for long-term progress.
Interruptions to workout regimens happen, but it’s essential to recognize that exercise is an important part of maintaining health as an adult. If you’re someone who is returning to exercise after time away, Slocum stresses patience and provides examples of when you should modify your workout, the value in working with a personal trainer and the importance of changing routines to avoid the plateau.
Importance of Working Out
From childhood and into the later years, hitting the gym will help ensure you can live an active and healthy life. “Adults should get at least 150 minutes of moderate-intensity physical activity each week, including at least two days of strength training" says Slocum
Slocum cautions that anyone who is new to the gym or returning after a break should start slowly and gradually increase time and intensity to avoid injury. “You must meet your body where it is in the moment,” Slocum says. “It’s important that you don’t jump right back into where you left off—especially if you’re a former athlete—because your body likely won’t be able to handle the level of intensity you’re asking it to. You must take stock of where you currently are and build back up gradually.”
One strategy is what professionals call “progressive overload,” which eases you into a new activity and allows you to increase effort and weight gradually. This method helps the body adapt to handling more weight and repetitions without overuse injuries.
“Your body is made to move,” Slocum explains. “Even if you go to the gym and do a light workout, I guarantee you’re going to feel better throughout your day simply because you moved your body. Weight training is one of the most magical things you can do because it strengthens your bones and muscles and helps improve sleep quality.”
Mind Over Muscle: Staying Consistent
One of the biggest tips Slocum has to offer is to make sure you stay consistent with physical activity, noting that a strong mindset matters just as much as strong muscles. “One of the main reasons people fail in the gym is because they don’t have realistic expectations for how long it can take to see progress. They are looking for a quick fix,” observes Slocum. “Keeping a disciplined mindset, staying consistent and having realistic goals are very important. And you must be able to show up on the days you don’t want to train.”
That repetition builds resilience and prevents the all-or-nothing mentality that derails many New Year’s resolutions. To help build consistency, Slocum recommends hitting the gym with a friend or personal trainer as an accountability partner, noting that “It’s always good to have someone who can hold you accountable, someone you can train with and who pushes you forward.”
Signs That It’s Time to Modify
While it is very important to be physically active, there are moments when it’s even more important to modify your workouts. Slocum says that knowing when to adjust your routine can make the difference between progress and injury. There are a few major things to be on the lookout for:
- Pain or swelling
- Limited range of motion
- Excessive fatigue
- Plateau on results
But just because you may experience one or more of these symptoms doesn’t mean that you should stop working out. Instead, it’s time to make modifications. “A lot of people think if my back hurts, I need to stop moving, which is actually the last thing you want to do,” Slocum says.
Instead, he advises that you find a person who is qualified to identify asymmetries, mobility issues and conditioning gaps before progressing load or intensity. Often, this will be a certified personal trainer.
Value in Working with a Personal Trainer
Working with a professional trainer can keep you safe and confident. “You need to feel comfortable in the gym and know how to use correct form,” Slocum says. “This is especially true if you’re new to the gym: You do not want to put yourself in a situation where you could potentially get hurt or injured.”
He advises looking for trainers certified by reputable organizations like the National Strength and Conditioning Association (NSCA). Two respected credentials include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
“Maybe you can’t squat as low and heavy as you used to, but a certified trainer can help you modify your workout to start with a lighter weight or even box squats,” Slocum explains. “They are going to see things that you may be missing. For example, if you are absolutely gassed in a workout, they’ll know you need to back down on the conditioning and slowly ramp up over time.”
Certified trainers will also have insights on how to modify workouts to allow you to “work around” the injury to safely stimulate your muscles. After all, having an injury doesn’t mean you should be inactive. “Just because you have a shoulder injury doesn’t mean your legs aren’t working,” Slocum says.
Furthermore, working with a personal trainer will ensure modifications to your routine to avoid stagnation. “If you’re doing 20-pound curls 3×10 every day, you’re not going to get better,” explains Slocum. “You’re going to plateau and not achieve your goals. You have to mix it up with different exercises and weights.”
Structured, progressive resistance training increases strength and bone density. But when you plateau, those benefits decrease. Why? If you don’t modify your workout, your muscles will adapt to the same stress over time. This is why it’s so important to change intensity and weight, sets or exercises. Do everything you can to avoid the plateau.
Movement Is Medicine
Regular activity is proven to reduce the risk of chronic conditions like heart disease, diabetes and depression “movement is medicine,” Slocum says.
Working out also improves mood and promotes better rest, both of which Slocum recognizes in his clients every day. The bottom line is that your body changes with age, injury and lifestyle. Modifying your workouts isn’t a sign of weakness; rather, it’s wisdom. Listen to your body, progress gradually and surround yourself with professionals and partners who support your goals.
As Slocum puts it, “As long as you’re moving, stressing your body a little bit, and doing physical activity that you enjoy, you’ll keep yourself healthy.”
