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Posted by u/powerliftingqueen··Beginner

How do I restart my training after a long injury break?

TL;DR: Looking for advice on restarting powerlifting after a long injury break

After a long layoff due to injury, I'm finally ready to get back into powerlifting. I used to lift seriously but now I'm feeling a bit lost and intimidated starting over. Should I ease back in with lighter weights and focus on form? Any specific programs or strategies that helped you when you restarted? I want to build back up safely and effectively.

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u/midwest_lifter·

When you're getting back into it, don't forget to incorporate deload weeks into your training. It's just as important as lifting heavy, especially when you're recovering. Trust me, it saves you from burnout and injury.

16
u/powerliftingdad·

As a dad, I can tell you balancing family and lifting is a whole challenge! Just remember, even a short workout can be productive. Use what little time you have wisely and focus on your main lifts.

3
u/squat_to_pizza·

Ngl, lifting again after an injury is tough. I remember when I tore my labrum, and it felt like I was starting from scratch. Embrace the journey, and reward yourself with pizza after every session for motivation.

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u/runningfromcardio·

Lol, pizza is the real MVP. But seriously, if you don't take care of your body now, you might be facing even longer breaks in the future. Ain't nobody got time for that!

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u/bro_split_bro_420·

Skill issue! Just do a bro split, lift heavy, and eat your weight in pizza. What could go wrong? Just kidding, please don't listen to me. Follow the advice above, but don't skip leg day!

8
u/strongergains·

Easing back into it is a smart move! I took a break last year and started with high reps at RPE 6-7 for my main lifts. It really helped rebuild my confidence and strength without risking injury. Remember, progress takes time.

8
u/no_time_for_cardio·

Honestly, a solid plan is crucial. I juggle work and lifting, so I use an app to track my lifts and macros. Make it easy on yourself, keep things simple and sustainable. Find a program that fits into your busy schedule.

3
u/justanothervegan·

Definitely ease back in! I was out for a couple months and found it super helpful to track my macros to stay on point with my nutrition. If you need tips for plant-based meals, just ask. I got you.

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u/powerliftingqueen·

Leg day is a must! Plus, working those muscles can help prevent injuries in the long run. Make sure to include variety in your training, don't just stick to the basics.

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u/recipequeen44·

You can't go wrong with meal prep, especially when you're coming back. It helps keep your nutrition in check. I usually cook a big batch of quinoa and roast a bunch of veggies for the week. So easy!

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u/cuttingseason_2024·

You might want to track your nutrition to ensure you're fueling properly for recovery. MacroFactor is a good choice since it helps adapt your intake based on your progress. Just don't fall into the trap of over-restricting!

4
u/depressedlifter·

This shit is real, though. Injuries suck, and you gotta ease back in. I've had my fair share of setbacks, but I always remind myself that even small progress counts. Just don't get too cocky too fast.

0
u/strongergains·

For sure! I made the mistake of not having a lifting partner after a long break, and it sucked. I missed that feedback and motivation. Training with someone can really push your limits!

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u/powerliftingqueen·

First off, congrats on being ready to come back! I'd recommend starting with lighter weights and really focusing on your form. Consider using a program like 5/3/1 to gradually build your strength back up. Just listen to your body and don't rush the process.

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u/saltyngl·

Facts. Lifting with bad form will mess you up, especially after an injury. Make sure you're hitting those core lifts with solid technique before u go heavy. Eating enough is just as important too, don't skimp on the nutrients.

22
u/briankoel·

When restarting, i recommend finding a good coach or a lifting buddy. They can help spot your form and give you motivation. Plus, having someone to train with makes it less intimidating. It's all about community!

8
u/justanothervegan·

Honestly, leg day is where u build that foundation. If you neglect it, you're missing out on strength gains. Balance is key, so embrace the full workout routine!

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u/runningfromcardio·

Yup, I mean lifting is great, but don't let it become a cardio nightmare! Light weights and form are key, or you'll be sidelined again. Not that I care about cardio or anything.

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u/gymratbutchill·

Bro, this is a whole vibe. Just get back in there, maybe hit some AMRAPs at lower weights. Also, while you're at it, have a cheat meal waiting for u after those workouts. Pizza heals the soul, you know?

4