Chris:
I’ve been working out for years and am in good shape, but have a question for you about taking breaks: How come every time I take a week off from lifting I get very sore when I start back? I get to the point where almost dread taking breaks, because the soreness is so uncomfortable that it makes me miserable until my body gets used to lifting again. Do you have any suggestions on how I can handle this situation?
- Lori
Lori:
Starting a lifting program after a break will undoubtedly make you sore, but there’s no reason why you should wake up feeling like someone beat you with a stick.
It makes much more sense to ease yourself back into your program slowly, reducing the chance of injury and setting up future progress.
Remember: The body responds to change. If you do the same weights and reps every time you come back from a break, results will be minimal.
Instead, take it slowly, using what I like to call the 10 percent rule.
The 10 percent rule simply means you back the weights down approximately 25 percent, then increase 10 percent a week for four weeks until you end up 5 percent beyond where you left off.
This technique will not only reduce soreness, but will help you bust though the glass ceiling.
To illustrate this rule let’s use the leg press:
If you were doing 100 pounds on the leg press for three sets of 10, reduce the weight to 75 pounds for the first week. This will allow you to wake your muscles up and prepare them for what’s to come. You will experience a comfortable soreness that lets you know you’re back in the groove but doesn’t punish you for taking a break.
On week two, increase the weight 10 percent - to 85 pounds - for the same amount of sets and reps. Your muscles will be ready for a heavier load, but be patient: Success is right around the corner. You feel like you worked out, but you recuperate quickly.
On week three add 10 percent more to 95 pounds. You are almost back to normal, but there’s a difference: You feel fresh and a little stronger. Starting back slow finally paid off. You might even make a gain the next week, and you did it all without experiencing the crippling soreness that plagued you in the past.
By time week four arrives, it’s time to issue your body a new challenge. You do the leg press for three sets of 10 with 105 pounds - a new record. Your body is fresh; your mind is clear; and you are better than you were before you took a break. Life is good.
Remember: It doesn’t matter whether you were able to increase weight on every exercise, but if you make a couple of gains while reducing soreness and setting up future progress, you’ve more than accomplished your goal.
