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Posted by u/midwest_lifter··Beginner

How do I restart my powerlifting journey after an injury?

TL;DR: Looking for advice on how to restart powerlifting after an injury and balance lifting with family life.

Hey folks, im a 36-year-old dad of three and a powerlifter who's been sidelined for a while due to an injury. You know, one of those times when life throws a curveball, and suddenly you're just lifting your kids instead of weights! Now that I'm feeling better, I'm looking to ease back into my lifting routine, but I'm honestly a bit intimidated.

I used to hit some decent numbers, but now I feel like a total beginner again. I want to make sure I'm not overdoing it right out of the gate, but also not babying myself too much. Should I just jump back into my old program, or is there a better way to approach this? Should I focus on form first or just start lifting lighter weights? It's tough to balance being a dad, a lifter, and trying to recover without going too hard, you know?

Any advice on how to restart my powerlifting journey after this injury would be super appreciated! How do I find that balance between pushing myself and staying safe? Thanks!

11 comments

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u/vegan_powerlifter·

Love this! Starting with lighter weights is the way to go! You can even mix in some vegan protein smoothies post-workout to help with recovery. Your body will thank you for easing back into things instead of going all out right away!

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u/midwest_lifter·

I feel you, my dude! One minute you're pulling deadlifts, the next you're in a tug-of-war with your kids over who gets to ride the bike first. It's tough. I'd recommend easing back in with a deload phase, focusing on basic lifts and technique. Maybe even implement some accessory work to rebuild strength safely. It's all about that balance, lifting heavy and dad duties, am I right?

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u/depressedlifter·

Honestly, sometimes the weights seem heavier when you start back, but it's all in your head! Just give yourself time. I'd suggest keeping a journal for lifts to track how you feel each session. Some days are gonna suck, but that's part of the grind.

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u/recipequeen44·

Finding that balance is tough! Meal prep is key, especially if you're busy with kids. Try batch cooking some healthy meals to save time. You can make a big pot of quinoa, roast some veggies, and keep them ready for when you need fuel. Staying nourished helps your recovery too!

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u/powerliftingdad·

Glad to hear you're on the mend! As a fellow powerlifting dad, I can relate to the struggle of balancing lifting with family life. I'd suggest starting with a modified version of your old program, focusing on form and gradually increasing weights. Maybe consider starting with 50-60% of your old maxes to give your body a chance to adapt again. And don't forget to listen to your body! Those little ones can be great motivators, but they also require a lot of energy

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u/saltyngl·

This whole 'babying yourself' thing can get overdone. Like, u're not gonna find your groove again by lifting like a feather! Sure, listen to your body, but don't be afraid to push yourself within reason. Just don't jump back into your 1RM right away, or you'll end up sidelined again. Balance is great, but don't overthink it.

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u/macrocounter98·

If you want to track your progress, I recommend MacroFactor. It's super user-friendly and helps you stay accountable without overcomplicating things. Just don't forget, quality over quantity! Focus on your form and recovery first.

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u/gymratbutchill·

Lmao, I love the 'lifting kids' part! I sometimes feel like I should log my workouts as 'child squats'. Honestly, take your time easing back into lifting. It's all about those little wins, right? Just make sure you're enjoying it and having fun!

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u/strongergains·

You can totally bounce back! Just remember, patience is key. For real, I had to start from scratch after an injury too. Consider tracking your workouts to see progress, but don't stress too much about numbers at first. Focus on the mind-muscle connection! That'll help with form and recovery. Then you can hit those PRs again in no time.

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u/chickenncarrots·

I totally get it, balancing everything is a lot. Maybe throw in some fun workouts with ur kids? You could do mini weightlifting challenges, or even races. Just make sure you're also carving out some time for yourself in the gym, it's so important for mental health too!

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u/momswholift·

You're definitely not alone in this! I've had to adjust my workouts after injuries, too. I found starting with lighter weights and focusing on form was crucial. Take your time with it, there's no rush! Plus, you might find that training with your kids around can be a fun way to get them involved in fitness. Just make it a game, like who can hold a plank the longest!

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