Getting back into lifting after a break

Good news first: strength and muscle come back much faster than they took to build. If you trained for a year and took three months off, you won't need another year to get back.

How much have you lost?

• Up to 2 or 3 weeks: very little. You may even feel stronger after the rest.
• 1 to 3 months: some strength and muscle, but most comes back within a few weeks.
• Many months: more, but still far quicker to regain than the first time.

Start lighter than you want to

The danger on a comeback isn't strength. Your muscles return quickly, but your tendons and your work capacity lag. Jumping straight back to old weights is the classic way to get very sore or hurt.

1. First week: about 60 to 70% of your old working weights, with fewer sets.
2. Stop every set with 3 or more reps in reserve.
3. Add weight every session while it moves well.
4. Expect to be near your old numbers within a few weeks to a couple of months.

Tip: Expect some soreness after the first sessions back, even with light weights. It fades within a week or two. See should you lift when sore.

A plan that eases you in

Liftsmith notices when you've been away. After a long break the daily readiness score eases the plan, and a welcome-back note says so. Your weights start from your history, and the plan builds back up from how your first sessions go.