I haven’t worked out for 3 weeks on a bulk. Now what?

At least my dogs kept me company on the couch!

I love strength training. So much so that I decided to start a muscle gaining or bulking phase.

Bulking involves diligent strength training. But for the past 3 weeks, I haven’t been to the gym or done any weightlifting whatsoever.

Three weeks ago, my son gave me a cold that made its way to my lungs. This turned into another asthma flare, just like last year.

The whole rigamarole was bad enough that I didn’t go to the gym at all.

Which sucks, because I’m barely into my bulk.

So, here’s what I’m going to do:  

1. Give myself a break

There was a time in my life where I would be freaking out if I missed one workout, let alone 12 in a row. I thought that if I missed too many, I would never workout again! And I was good at beating myself up for getting off track.

It’s taken me a long time to see the forest through the trees - not working out for three weeks or two months or five years isn’t what matters. What matters is starting back up when you’re able to do so.

I’m giving myself a break from the guilt. It’s better for my mental health, and helps me with the second thing I’m going to do…

2. Just do any workout

Yesterday, when I was halfway through writing this post, I decided it was time to get back into it. I did a home workout as follows:

• Warm-up: this 3-minute video

• Alternating lunges: 2 set of 12 with bodyweight

• Knee push-ups: 2 sets of 8

I knew I just needed to get back into strength training after some time off. And I did it! That one workout was all I needed to get back on track, and I worked out again this morning. As James Clear wrote in this post,

“Motivation is often the result of action, not the cause of it.”

3. Start slow

I’m a little disappointed that I feel sore from yesterday’s mini workout. Before this setback I had been diligently gaining strength in the gym, and now it feels like I’m back to square one.

But the soreness is a good reminder that I need to start slowly when I get back into exercise.

And I’m not at square one.

I have all the building blocks I need to get my strength back quickly. And I firmly believe that any amount of exercise is an investment in your mental and physical health, even if you end up back where you started after some time off.

I hope this helps anyone who’s struggling to get back on track. What to do you to get back to healthy habits?

Stay well friends,

Dr. Kuhnow