Returning to the gym after a prolonged illness

[Globetrotter 1,340]

Hi everybody, I am a sleeve vet who recently went through some non-VSG related health stuff that has kept me out of the gym for over 2 months and also has me on a post-op style diet again. I don't want to lose muscle mass or strength, I know that I already have, I feel so weak. Does anyone have any advice on how to return to lifting? Can't cardio atm beyond very gentle yoga.

[LipstickLady 25,682]

Start back just like someone who is a beginner at the gym. Low weight, low reps, alternating body parts. You already know form and utilization and have the muscle memory. It's a breeze to restart once you get on there.

I did it after a two year hiatus following brain surgery when I had a lemon sized tumor removed from my noggin. I wasn't to lift or move anything over 10 pounds for a year. It's like a bicycle, you don't forget.

Start small, just start.

[Who Dat 70461 331]

Ditto LipstickLady...start w/low weight, go through the motions and slowly increase. The main thing, listen to your body...take it slow and steady, you'll be back to form in no time.

[Globetrotter 1,340]

Maybe tomorrow I will just do some gentle yoga and then maybe 1 set of 5 squats, 1 set of dumbell lifts, and 1 minute of planking?

[Teachamy 1,042]

I have been planning to get back into my 1 hr. long kettlebell class with no weights to start. (Down from a 15 pound bell) I had some health issues too, and haven't even been sleeved yet, but I feel like it's time to get back into workout mode. SLOWLY.

[ItsMe2033 143]

Start out at perhaps 1/3 - 1/2 of the weight that you used to use, and start out at 8 - 12 reps. Continue at that weight for a month, increasing your reps up to 20, but stop after 20 even if you could do more. Don't work to failure in the first several weeks. After about a month, you can increase your weight and decrease your reps. So sometime after six to eight weeks after starting to exercise again, you should be working to failure on at least one set of each exercise, with the total number of reps in each set being 8 - 12 (although serious bodybuilders would use perhaps 5 - 8 reps and more weight). Do this 3 times per week. After you have been working out for about 6 months, you can step your routine up by working on different muscle groups on different days, but during the first six months there's not much benefit to doing this.

Your number one priority during all this is to avoid injury.