Reevaluating Workouts During a Pandemic

Updated: Mar 26


Sometimes, resuming your normal fitness journey after a break isn't so simple. It's even harder when you're trying to stay safe and maintain some semblance of normalcy during a global pandemic.


Coronavirus has affected all of us mentally and physically, but that doesn't mean we have to sacrifice our commitment to our fitness and well-being. If you've set aside your workouts the past few months, it's time to prioritize your health again.


Here are a few tips to get back into the swing of things, ensure you stay on track, and prevent burnout!


Step 1: Identify your NEW goals


It’s important to think back to before your fitness hiatus and how the pandemic has affected those goals:

  • How were you achieving your fitness goals?

  • Were you on track to hit your new personal records?

  • Was your diet heading in the right direction?

It would be incredibly easy to just blame COVID and throw in the towel, but now is actually one of the BEST opportunities to be 100% honest with yourself.


Take this as an opportunity to readjust your goals. Write them down, log your progress, and review them every day to make sure you are still on the right path.


Step 2: Start with a Minimal Effective Dose (MED)


My training background comes from the collegiate setting, including time as a strength intern with Florida State athletics. One of our biggest goals was balancing all the stress a college athlete has (school, relationships, practice, etc.) with the training itself.


We used a Minimal Effective Dose strategy, which asks...


“What are the best ‘bang for your buck’ movements that won’t add too much to your already full ‘stress buckets’?”

Sounds familiar, right? Too much stress causes us to burn out — simple as that.


As you restart your fitness regimen, focus on the multi-muscle, multi-planar movements while your body adjusts to the routine.


Step 3: Simplify!


I don’t mean to make your workouts simple! I mean focus on your base, or your foundation. Focus on those basic motor patterns such as squatting, hinging, or the proper way to row.


As a regular gym-goer, those basic motor patterns become ingrained in our bodies. If you’ve paused your normal workouts, however, you need to reestablish those movements to prevent injuries, soreness, and frustration.


The more aware we become of our body’s movement, the quicker we can resume our normal fitness routines.


Step 4: Focus on the Big Picture


Even if you are one of the most well-trained, well-conditioned people around, there is no denying that this pandemic has caused you stress, whether you realize it or not.


Take your time during your workouts. It may be a few weeks or a few months before you are back to where you were at the beginning of the year.


Listen to your body, ask the Craig Ranch Fitness staff for help, and don’t get frustrated.


These are trying times for all of us and we are here to help you in any way we can.

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