How do I get back into the gym after a long break?

Restart at about 50 to 70 percent of your old weights, train 2 to 3 days a week, and build back up over 3 to 4 weeks. You'll regain strength much faster than you gained it the first time, because your body remembers.

Why starting light is the right call

Your muscles come back quickly, but your tendons and joints take longer to readjust. If you load up to your old numbers on day one, you risk strains, and you'll be so sore you won't want to return. The most common way people get hurt coming back is trying to pick up where they left off.

A four-week restart

1. Week 1: 2 full body sessions, 2 sets per exercise, plenty of reps in reserve. The goal is to get moving and see what feels okay.
2. Week 2: 2 or 3 sessions, 2 to 3 sets. Add a little weight where it feels easy.
3. Week 3: 3 sessions, 3 sets, closer to your old working weights on easier lifts.
4. Week 4: 3 sessions with your usual routine, using weights that feel challenging but not grinding.

If you were off for a few months, extend each phase. After a year or longer, treat it like starting over with the beginner routine, but expect it to go much faster.

Expect some soreness

Your first week back will probably leave you sore in places you forgot existed. That's normal and passes within a few days. Sharp joint pain is different, and if it doesn't settle, see a doctor or physical therapist.

If your break was due to illness, injury, surgery or pregnancy, or if you're over 40 and haven't exercised in years with any health conditions, check with your doctor before restarting.

Make the return stick

• Aim for just showing up in week one, even for 20 minutes
• Put your sessions on the calendar before the week starts
• Give the first weeks a reason to happen. League of Fitness matches you each day with someone near your level, and a short session or walk synced from Apple Health counts toward the day, so week one's 20 minutes still counts
• Do a longer warm-up, as covered in how to warm up before lifting
• Don't judge yourself by your old numbers. They'll come back.

Most people stop coming back because the first session felt humbling. It always does, and it's temporary.