How to Return to Training After Setbacks

Discover how to return to training after setbacks with this comprehensive guide of what you should do and how to prepare to get back into it.

Have you ever found yourself caught in the ebb and flow of life, realizing you’ve momentarily veered off the well-trodden path of your fitness journey? Perhaps you missed a day or two, or even an entire week, leaving you grappling with the uncertainty of how to seamlessly re-engage with your training routine. The constant influx of progressive overload content can make this process seem like navigating a labyrinth, with the fear of being left behind lingering in the background.

In a world saturated with messages advocating unwavering consistency, the pressure to follow a meticulously planned progression each week to achieve gains can be paralyzing. Yet, the reality is that life often throws unexpected curveballs, disrupting even the most dedicated fitness enthusiasts. If you’ve missed a workout or taken a brief hiatus, rest assured, you are not alone—this article is here to guide you back onto the path of progress.

The prevailing narrative surrounding progressive overload insists on a linear ascent, suggesting that if your reps or weights aren’t perpetually increasing, you’re not making strides. While the importance of progression and overload cannot be understated, it’s essential to acknowledge that life’s inevitable twists and turns may momentarily divert you from this trajectory.

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The information you are about to see was largely based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

This article seeks to unravel the complexities of re-engaging in your training after a setback, debunking the myth that missing a session or a week sends you hurtling back to square one. Let’s delve into a comprehensive guide that not only recognizes the challenges but also offers practical steps to overcome setbacks, ensuring that the journey back to your fitness goals is both achievable and gratifying.

Let’s dive into it.

How to Return to Training After Setbacks

The message of unwavering consistency in training can be intimidating. The idea that you must follow a strict progression each week to make gains can be discouraging. However, life gets in the way for most people, and occasional missed workouts are a common experience. It’s essential to acknowledge that missing a day or a week doesn’t mean you’re starting from zero.

Progressive Overload Realities

Progressive overload is a fundamental concept in fitness, but it’s crucial to understand when it might miss the mark. Life’s unpredictability may lead to missed training sessions, and it’s essential not to let the fear of falling behind prevent you from re-engaging in your fitness journey.

The Birthday Cake Conundrum

Using the “birthday cake conundrum” analogy, Marcus Filly illustrates how a temporary deviation from a healthy eating plan doesn’t negate weeks of consistency. It emphasizes the importance of refocusing on the right things progressively, starting with prioritizing protein, then focusing on whole foods, and eventually managing calorie intake.

Re-Engaging in Training

Similarly, re-engaging in training requires a strategic approach. Instead of fixating on past achievements or attempting to pick up where you left off, Marcus Filly suggests stacking wins step by step. It outlines three key principles for every ramp-up phase:

1. Warming up well: Emphasizing the importance of a thorough warm-up to shake off the rust, improve range of motion, and reduce the risk of injuries.
2. Moving with quality: Prioritizing technique and form over excessive weight, ensuring every rep is purposeful and executed with precision.
3. Prioritizing lifting something heavyish: Highlighting the importance of lifting weights over other forms of exercise to stimulate the nervous system and muscle tissue.

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The Journey Back to Consistency

Marcus Filly underscores the gradual process of getting back on track after a training hiatus. By focusing on warm-ups, quality movement, and lifting progressively heavier loads, individuals can rediscover their fitness groove. The goal is to reach a point where progressive overload becomes a guiding principle for growth again.

Read More: 5 Steps To Get Back To Your Gym Routine After Sickness

Long-Term Consistency

Marcus Filly concludes with a reminder that long-term consistency is the key to success in health and fitness. A good training program, like Persist, is designed to accommodate interruptions, allowing individuals to jump in and out at any time. The emphasis is on measuring consistency over years, not days, weeks, or months.

Re-engaging in training after setbacks requires a realistic and gradual approach. By acknowledging life’s interruptions, prioritizing quality over quantity, and gradually reintroducing progressive overload, individuals can build robust health and fitness over the long term. Remember, consistency is a lifelong pursuit, and setbacks are a natural part of the journey. Use these tips, and you’ll be on the path to progress in no time.

For a deeper understand of how to get return to training after setbacks, you can watch Marcus Filly’s video below.

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Being fit is crucial for several reasons, encompassing both physical and mental well-being. Here are some key reasons why striving to be fit is important:

1. Improved Physical Health: Regular exercise and a commitment to fitness contribute to better physical health. It helps in maintaining a healthy weight, reducing the risk of chronic diseases such as heart disease, diabetes, and hypertension. Physical fitness enhances cardiovascular health, strengthens the immune system, and promotes overall well-being.
2. Enhanced Mental Health: Exercise is not just beneficial for the body; it also has a profound impact on mental health. Regular physical activity releases endorphins, which are natural mood lifters. It helps alleviate stress, anxiety, and depression, fostering a positive mental state and improving cognitive function.
3. Increased Energy Levels: Engaging in regular physical activity boosts energy levels. It enhances the efficiency of the cardiovascular system, allowing the heart and lungs to work more effectively. This increased efficiency means that daily activities require less effort, leaving you with more energy throughout the day.
4. Better Sleep Quality: Regular exercise is linked to improved sleep patterns. It helps regulate circadian rhythms and promotes deeper, more restful sleep. Quality sleep is vital for overall health, as it contributes to better concentration, mood regulation, and overall cognitive function.
5. Weight Management: Fitness plays a key role in weight management. Regular physical activity, combined with a balanced diet, helps in maintaining a healthy weight. This is essential not only for physical appearance but also for reducing the risk of obesity-related health issues.
6. Increased Longevity: Numerous studies suggest a strong correlation between regular exercise and increased life expectancy. Engaging in fitness activities can add years to your life by reducing the risk of chronic diseases and promoting overall health.
7. Boosted Confidence and Self-Esteem: Achieving fitness goals, whether they are related to strength, endurance, or physique, boosts confidence and self-esteem. The sense of accomplishment gained from overcoming challenges in a fitness journey often translates into increased self-confidence in various aspects of life.
8. Stress Reduction: Exercise is a natural stress reliever. Physical activity triggers the release of endorphins, which act as natural mood elevators and stress busters. Incorporating fitness into your routine provides an effective outlet for managing and reducing stress levels.
9. Social Benefits: Fitness activities often involve group settings or communities, providing opportunities for social interaction. Whether it’s joining a fitness class, sports team, or workout group, the social aspect of fitness contributes to a sense of belonging and community.
10. Disease Prevention: Regular exercise is a powerful preventive measure against various diseases. It helps regulate blood pressure, cholesterol levels, and blood sugar levels, reducing the risk of conditions such as heart disease, type 2 diabetes, and certain cancers.

In summary, striving to be fit is essential for a holistic approach to health, encompassing physical fitness, mental well-being, and an overall improved quality of life.

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