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  • Scott Betts

"Getting Back To The Gym" Fitness Training Guide


As we know gyms have finally started to open back up in Massachusetts after about 16 weeks of being closed. Most of us had limited equipment at home, and lacking the discipline and motivation to get the most out of ourselves. With this being said getting back in the gym and expecting to train the same as before is unrealistic for those who weren’t maintaining during that time. We want to be able to get back to where we were before or even start this new journey, and this will take some time. We need to train our minds to enjoy the process of progress and realize one workout won’t get us to our goals. On the other hand, building up the consistency and celebrating the small wins will keep you coming back every week.  Once we can embrace the process, and commit to the challenge of getting back into a routine the results are now going to dictated by the following. How we are training? What does our nutrition/hydration look like? How we are recovering and sleeping? Starting a training log of workouts to see what progress you’re achieving, and also starting a food log on a nutrition app to hold yourself accountable for your consumption of food. 


After 4 months of sitting and figuring out what TV series to start next, our bodies are not in the same positions they were before. Unless someone was following an at-home exercise program designed by a fitness professional must likely we will be suffering from this. Unwanted muscles get tight, and wanted muscles get weak when sitting causing our posture to be affected tremendously. This may lead to some nagging/lingering tight spots and even joint discomfort when you begin training again if you are taking things to fast, or not aware of your body mechanics/form. Here are some common areas to focus on for foam rolling and stretching after long periods of sitting. Calves located on the backside of our lower legs below the knee. Hip flexor complex which is located above our thighs, and right under our torso. Upper trapezius which is located between our necks, and shoulders also runs behind our neck to both shoulders. Finally, latissimus dorsi which is located underneath our armpits, and connects towards the middle of the spine/ribs.  Our calves can get to tight, and cause issues of ankle tightness which tends to lead to a limitation with squats and other lower body exercises. Hip flexors when they are tight we have a harder time using our but muscles, and abdominal stabilizers which protect our spines during any movement involving weight to be on the spine. Although we want strong lats or latissimus dorsis for exercises like pull-ups or pull-downs which are some staples of programs. When these get tight we commonly have a tougher time getting our shoulder blades back and down into a good position during an exercise. 


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Scott Betts

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