Top tips to return to the gym post lockdown

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What to think about when getting back into fitness.

With the most recent post-pandemic reopening, many of our daily activities, such as dining indoors at full capacity, no mask mandates, and, of course, returning to the gym, appear to be on the horizon. If, like many others, you have not been to the gym in over a year, the prospect of going back can be intimidating. It may take some time to become acclimated to working out indoors, and it may be tough to recall your prior workout schedule. Your pandemic-weary muscles may be lifting weights for the first time in what seems like an eternity.

Before we get started, congratulate yourself on your decision to go back to the gym. Maybe even set yourself up for more success by joining us at a bootcamp near you, or a wellness retreat in Portugal, where we can give you all the tools you need to gain confidence and give you the knowledge to succeed in the gym.



All fitness workouts should start with the final aim in mind, it is all about getting to where you want to be—and not just physically or aesthetically. Your workout programme should also consider your mental and emotional health. You will burn out if you are not in good shape and go to the gym too hard.

Aim small, miss little. Six-month objectives are fantastic, but we often struggle to achieve them because we lack a practical knowledge of how to get there. Micro-goals are beneficial Every two weeks, set a new objective and focus on accomplishing it. This will also give you the confidence to take on the following one.

Put down your idea with a pen and paper. Identifying your ‘why’ works well with some other visual goals you want to attain. To track your progress, get a cardiovascular mile marker—something that measures time or distance while running—and a specific training routine” why not look at Fitbit?

Additionally, if you are unsure of your goals then join us at Boot camp where we run a specialised goal setting workshop.


Top tips to return to the gym post lockdown Motivate Bootcamp



Working out intelligently is always preferable to working out harder. Everyone has different goals and bodies, so there isn’t a one size fits all gym approach, it’s critical to be crystal clear about your fitness goals and to plan accordingly. Start with 30 minutes of exercise five days a week if you are a beginner. We recommend exercising at least 30 – 45 minutes six days a week if you are more physically fit and want to lean out or tone up. Mix it up, include some cardio, and enjoy your training. It is all about building new habits that lead to a genuine lifestyle shift when it comes to exercise.


Look for a terrific instructor and a sense of camaraderie in your classes. It is fantastic to be pushed by an enthusiastic teacher and the person who is working diligently next to you. Just keep in mind that the instructor has twenty other people to concentrate on, so it’s up to you to push yourself hard enough while still knowing when to take a breather.”

Check out our team where we have a fantastic range of instructors to take you through your paces at our weekend fitness camps

Top tips to return to the gym post lockdown Motivate Bootcamp



Starting from a high repetition basis is a terrific plan of attack for returning weight training into your life, this improves your muscle endurance capacity and allows you to concentrate on breathing, which is the most under appreciated and crucial aspect of weight training. Make each workout a twenty-repetition challenge for yourself. When choosing between free weights and machines, always go with the free weights. Machines are fine, but they lock you into a fixed posture, and you won’t be able to enhance your range of motion or flexibility that way.



You may have forgotten how to behave around others after a year away from the gym, first and foremost, stay away from using the machinery for long periods of time. Because you are not the only one attempting to get in a solid workout, stay focused and complete your sets in a respectable amount of time. Smile and say hi to everyone you meet. Also, keep your personal hygiene in check. You may not be concerned about how you smell in your garage, but others are.



Fitness is not limited to what takes place within the confines of a gym. Sleep is essential for both performance and recovery, every night, give yourself the opportunity to obtain a full night’s sleep. You will experience better results at the gym if you have a good sleep schedule.

In terms of diet, we believe that a good balance of carbohydrates, proteins, and fats is essential for achieving specific athletic goals. Without adequate macronutrients, you cannot create lean muscle or lose weight. Eat with purpose and exercise with purpose. Whether you are focusing on strength or cardio, make sure you understand why you are training the way you are. Nutrition is covered throughout our fitness events if you would like more information




Never leave home without a water bottle, deodorant and exercise bands In your gym bag, it’s all about the right clothes, a towel, sanitary wipes, a cell phone charger and a snack. Another idea is to carry a small note pad to track which exercises I did: the weight, reps and how you feel. It is also a great place to jot down ideas on how you can continue to make progress towards my goals.


Need more inspiration for a successful return to the gym? Check out the boot camp dates for our ladies weekend retreats in the UK and affordable weight loss camps abroad where we can provide you with a variety of fitness classes and bootcamp workouts to give you inspiration on your fitness or weight loss journey.

Top tips to return to the gym post lockdown Motivate Bootcamp