This was my first week back into strength training. I didn’t train from August 8th until September 3rd. 1 week deload, 1 week rest & 17 days holiday. Total of one 1 month of no solid training. Here’s how my first week went.

First Week Experiences. I felt like a beginner this week. Some things I advise are hard when you start out. Example. Beginners often tell me their clavicles hurt on the Overhead Press. This week made me remember how much they do.

What I experienced this week:

• Lack of Endurance. Breathing problems & nauseas.
• Strength Loss. 30% on all exercises. Weak ankles, wrists & grip.
• Technique Problems. Especially on Power Cleans.
• Glute Activation. I had trouble involving the glutes.
• Weak Calluses. Ripped 4 calluses. Painful clavicles on Front Squats.
• Shaking. On every rep with every exercise.
• Soreness. Different from what I’m used to. Much “deeper”.
• Tiredness. Slept more than usual.

Things improved as the workouts went by.

Coming Back From Layoffs. I trained 6 5 days this week. Not the smartest thing. Reason is that I have goals I want to achieve before the end of the year. With only 4 months to go, I have no time to play around.

This is my recommendation when coming back from a layoff. Be it a holiday, injury, illness, kids, work, whatever.

• Start light. Give your body time to re-adapt. Add weight progressively.
• Eat. Get back into your diet. Your muscles need protein for recovery.
• Think positive. Your strength will come back faster compared to a total beginner. Muscle memory will help you.
• Focus on finishing your workout. Your only goal. Even if it’s a bad workout. Finish it. Persistence is key to success.

Length of Layoffs. In my experience layoffs of one week are very productive. The longer the layoff however, the greater the deconditioning. This explains why many:

• Don’t stick with strength training. For long-term success it must be a habit & lifestyle. Coming back from layoffs is hard. Physically & mentally.
• Train on holiday. Holidays are perfect for physical & mental rest. But a lot of you fear 1) losing muscle 2) strength training after layoffs.

I expect that everything – strength, endurance & tone – will be back to normal by the end of the month. But it’s certainly an experience I will remember. Next time my layoff will be shorter.