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How to return to training after vacation

I returned from my 2.5 week vacation two Saturday's ago. I lifted for the first time in 3 weeks on that Sunday. I took it nice and easy and aimed for an RPE of 4-5/10. I knew that even though I wasn't pushing it, I would likely be sore the next day. Sure enough, I was sore on Monday. Not detrimentally sore, but like I hadn't lifted in 3 weeks. I treated my next 3 workouts like this, too. Monday, I also lifted at an RPE of 4-5/10. This time I was sore for 2-3 days... Whoops! Maybe I did a little too much volume on my upper body day. I continued this cycle the remainder of the week to ease back into lifting. As for cardio, I felt comfortable picking up where I left off since I walked A LOT in Europe. As they say, "when in Rome". (I did not go to Rome). I also ran once and hiked 6 days of the 2.5 weeks I was there, a few of them being pretty intense hikes. I kept my first week of cardio at a low intensity since I knew my body would be readapting to lifting again. Years ago, if I were to have taken three weeks off from training, I would have done one or more of the following things: 1. Not let 3 weeks pass without a lift, let alone 3 days. 2. Gone balls to the wall with workouts to "make up for lost time". 3. Tore my body image apart piece by piece. Nowadays, what I recognize and preach is that: - movement is still movement even when it’s not a structured lifting session - taking time off from lifting can be productive - consistency isn’t just weeks; it’s years. When you do something consistently for years, it’s *relatively* easier to get back into a routine. What I recommend doing when returning to training after time off: - reevaluate your goals for the next season - aim for an RPE 4-6/10 for the first few sessions - ask yourself how things feel - prioritize your recovery (sleep, nutrition, stress management) Coming back to weights after a hiatus doesn’t have to be overwhelming, whether it’s 3 weeks, 3 months, or longer. Your body will remember what to do, just ease back into it to allow adaptation.

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Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.

 

I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

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