Returning to the Gym Safely: A Physiotherapist’s Guide

Returning to the gym after time away can be challenging. Whether you’re recovering from an injury, returning to exercise after a break, or starting strength training for the first time, knowing where to start can be challenging.

One of the most common mistakes is doing too much too soon. Going from little or no exercise to training five days a week can lead to significant muscle soreness, fatigue and burnout, making it harder to maintain a consistent routine.

A better approach is to start below your current limits, leaving some capacity in reserve, and gradually build your sessions as your capacity increases.

At Lake Health Group in Ballarat, our physiotherapists help people return to exercise, build strength, recover from injuries and develop individualised exercise programs.

How Often Should I Go to the Gym?

If you’re new to resistance training or returning after a break, one to two strength-training sessions per week can be a good starting point.

Australian physical activity guidelines recommend that adults participate in muscle-strengthening activities on at least two days each week. However, if you’re currently doing very little exercise, starting with one session a week can make it easier to establish a routine while managing fatigue and muscle soreness.

As your strength and confidence improve, you can gradually increase:

• How often you train
• The number of exercises
• Sets and repetitions
• The amount of weight or resistance
• Exercise difficulty

Full-body workouts are another good way to make the most of your training, allowing you to target all the major muscle groups while minimising the risk of overtraining and accumulating fatigue.

What Exercises Should I Do?

You don’t need a complicated workout to get stronger.

A simple full-body session could include:

• Squat variation, such as a leg press
• Hip-based exercise, such as a bridge or Romanian deadlift
• Upper-body pushing exercise, such as a chest press or push-up
• Upper-body pulling exercise, such as a seated row
• Core or trunk exercise

The aim is to choose exercises that suit your current ability, goals and preferences. There is rarely one “perfect” exercise, so a simple program that you enjoy and can consistently complete is often more effective than a complicated one that you struggle to maintain.

How Heavy Should I Lift?

When returning to the gym, your first few weeks are generally not the time to test your maximum strength. Instead, focus on building a solid foundation by:

• Learning good technique
• Becoming comfortable with the equipment
• Understanding how your body responds to exercise
• Building confidence
• Establishing a consistent routine

Choose a weight or resistance that allows you to perform the exercise with good technique while still feeling manageable. As the exercises become easier and your capacity improves, you can gradually increase the challenge.

Progress doesn’t always mean lifting heavier weights. You can also progress by completing more repetitions, adding an additional set of an exercise, improving your technique efficiency, increasing your range of movement or performing the same exercise with less effort.

This gradual increase in training demands is known as progressive overload and is an important part of building strength over time.

Is Muscle Soreness Normal?

Some muscle soreness is common when returning to resistance training, particularly after performing unfamiliar exercises. This is often called delayed onset muscle soreness (DOMS).

Soreness doesn’t necessarily mean you’ve injured yourself.

However, it’s worth getting professional advice if pain is severe, getting worse, significantly affecting your daily activities or repeatedly stopping you from exercising.

How Can I Stay Consistent?

The best exercise program isn’t necessarily the one that looks perfect on paper. It’s the one that fits your lifestyle and that you can maintain.

Try:

• Scheduling your workouts in your calendar
• Training at a similar time each week
• Preparing your gym clothes beforehand
• Exercising with a friend
• Setting small, achievable goals

For example:

“I will complete two gym sessions each week for the next four weeks.”

Small, achievable goals can help build confidence and make exercise part of your routine.

Can a Physiotherapist Help With a Gym Program?

Yes. Physiotherapists can help you safely return to exercise and develop an individualised strength and rehabilitation program.

This can be particularly helpful if you:

• Are returning after an injury or surgery
• Have ongoing pain
• Have experienced repeated injuries
• Have lost strength after time away from exercise
• Are nervous about returning to the gym
• Aren’t sure which exercises are appropriate
• Want guidance on progressing your training

At Lake Health Group, our physiotherapists use exercise rehabilitation and individualised programs to help people improve strength, movement and physical capacity.

Our rehabilitation gym also provides access to weights, cable machines, resistance equipment, treadmills and Pilates equipment, allowing exercises to be tailored to your goals and current ability.

Meet Alyssa Britten – Physiotherapist & Strength Coach

Alyssa Britten is a Physiotherapist and Strength Coach at Lake Health Group in Ballarat.

Alyssa holds a Bachelor of Physiotherapy and a Bachelor of Exercise and Sport Science, as well as Certificate III and IV in Fitness.

She has more than six years of strength coaching experience and has worked with everyone from beginners through to national-level powerlifters.

Her clinical interests include:

• Strength training
• Sports injuries
• Strength-based rehabilitation
• Powerlifting rehabilitation
• Return-to-sport rehabilitation
• Knee, hip, shoulder and back pain
• Tendon and running-related injuries
• Exercise therapy

Her combination of physiotherapy, exercise science and strength coaching experience allows her to help bridge the gap between rehabilitation and getting back to the gym, sport and the activities you enjoy.

Not Sure Where to Start?

You don’t need to be fit before you start.

Start where you are, build gradually and focus on consistency.

If you’re returning to the gym after an injury, experiencing pain or simply want help developing a safe and effective strength program, the physiotherapy team at Lake Health Group in Ballarat can help.

Lake Health Group
1046 Howitt Street, Wendouree, Ballarat
Phone: 03 5335 3200
Email: info@lakehealthgroup.com.au

This article provides general information and is not a substitute for an individual assessment by a qualified health professional.