Any tips for getting back in the gym?

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Any tips for the first couple months?

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Show up

force yourself to get good sleep. that's always my problem, especially if you want to do morning workouts. getting even just 1 extra hour of sleep more than usual for me makes a huge difference when i wake up and get motivated. you will also notice a big difference in effort and actually ability in the gym.

if your afraid of burnout, set up a set routine for yourself the night before that's reasonable. do it, then stop no questions.

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Any tips for the first couple months? Easy routines to start with?

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Keep it simple at first while you're learning. Start with the empty bar and do three sets of 8. Add 5-10 lbs each time you successfully do the three sets of 8. You'll feel silly doing such light weight at first, but it will let you learn the movements safely.

Monday:
Bench Press
Back Squats

Wednesday:
Arnold Press
Deadlift

Friday:
Bench Press
Back Squats

StrongLifts 5x5 is a 3x/wk routine that will help you get back up to speed quickly.

Workout A: Squat, Flat Bench, OHP
Workout B: Squat, OHP, Deadlift

Alternate between the two. Start with empty bar for each, except for deadlift which should be 95lb (25 each side of bar). After you hit all 5x5 for each weight, add weight (I added 10lb for lower body and 5lb for upper). It doesn't get much easier than that.

Just get in there and move. Commit to 3 days a week. Don't think you have to go 6 days a week then you're depressed you didn't make it. 3 days. Even if those 3 days all you do is 20 minutes on the treadmill. After you can get a month under your belt, look on here for a routine if you want to hit the weights. I was a fatass that didn't go to the gym and I tried to go too hard too fast and I never felt committed. Once I found something I could stick with, it was cake after that. That was 11 years ago, and I haven't looked back. So just start.

Everyone’s fitness goals are different. Mine today in my 60’s is not what it was in my 30’s. Join a gym that has guidance counselors or trainers and be realistic with your goals.

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In 15 weeks, you will be squatting 225lbs. Not 1RM, but 5 sets of 5 reps. That is probably better than what 90% of the OT posters can do.

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99% minimum, i think more like 99.5 and the .5% post here

If you’re just getting back at it, make it fun and simple until you get your routine of going down.

What muscle groups do you like to work and do you enjoy cardio?
Don’t even switch up diet yet. Just start going and throwing around weight. Get a plan later.

Sounds like you have experience with programming, and I don't have much to offer. I'll just tell you what has worked for me as a busy, married father with a crazy, hectic life (wife owns two businesses, we have 2 active teenage sons, I commute an hour each way to work, we have time-intense hobbies involving traveling and lots of mountain biking):


If you can AT ALL manage it, work out in the morning. Morning routine is the key to seizing the day. Trying to put your daily routines in other parts of the day allow life to interfere with them. Things will come up at work. Things will come up with your family. Friends will need a favor. Etc.. etc.. All sorts of forces will conspire throughout the day to try to knock you off your routine. The best way to negate those is to place your workout (and other routines) first thing in the morning, before you even get on your phone or computer.


Now, if you're a college kid or single or divorced with no kids in the house or whatever... you can work out whenever the hell you want. But if you have others vying for your time and attention, put the workout in the morning.

My wife and I get up at 4:45am daily. Workout at 5:00. Home a little after 6am. Meditate, journal/agenda for the day, shower, then start morning routine with the kids. That time between 4:45am and 7:00am is freaking sacred.

Would you be open to try a gym that has classes? Boot Camp, Orange Theory, Crossfit, etc.

Most cities have off brand companies that are affordable. All these classes have coaches to help you ease back into things. I was in a huge rut, gave it a shot, and the class atmosphere was a huge motivator. Went from 6 days a week, forcing myself with pre workout and no results to 3-4 days a week looking forward to each time with the best results since HS athletics.