First off—congratulations! Deciding to get back in the gym and work toward a healthier version of yourself is a big step. As a former athlete, you have a unique advantage, but also some key considerations to keep in mind.
If you were a high school or college athlete, you likely built a solid foundation of strength and conditioning. However, if you haven’t trained in years, jumping back in too aggressively can put you at a high risk of injury. The biggest challenge for many former athletes isn’t just getting started—it’s managing expectations. In your mind, you still see yourself as that strong, fast, competitive athlete. But attempting to pick up where you left off can lead to disaster.
This is a common mistake. Many former athletes return to the gym with the goal of reclaiming their past performance, pushing too hard, too fast. The reality is that while you may have retained some strength, your body isn’t conditioned to handle that level of intensity anymore. This is when injuries happen—strained muscles, tweaked backs, and other setbacks that can derail your progress.
The Smarter Approach
Our advice? Take it slow. In the beginning, focus on just getting back into the habit of training rather than pushing yourself to your limits. That initial motivation can be a double-edged sword—it can get you in the gym, but if you overdo it, you risk extreme soreness or injury that keeps you from coming back the next day.
Instead of intensity, prioritize consistency. Think long-term. Even if it feels like you’re barely scratching the surface, the goal in the first 60 to 90 days should be to establish the routine of showing up. Once you’ve built that habit and your body has had time to adapt, you can gradually start increasing the intensity.
Play the Long Game
We commend you for making the decision to train again, and we want to see you succeed. The best way to do that? Start slow, stay consistent, and think long-term. The gym isn’t going anywhere, and neither is your progress if you approach it wisely.
Now get after it!
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