EP 102: How to Get Back Into Lifting After Time Off (Without Burning Out)

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Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively.

You’ll learn:

• How much strength and muscle you actually lose during time off

• Why you get so sore after your first sessions back

• How to adjust weights, reps, and sets when restarting

• The “1 week off = 1 week easing back” rule

• How to rebuild consistency without burning out or getting injured

Whether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration.

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Time Stamps:

0:00 - Introduction

0:45 - 3 Week Long Vacation

1:42 - Piece of Advice

2:24 - Return to Your Program (Tip 1)

3:50 - Adjusting RPE to 5-6

5:30 - Reintroduction Week

7:48 - Maintain Volume (Tip 2)

8:27 - Eating and Sleeping (Tip 3)

9:30 - Taking Months Off & Where to Start

11:30 - Wrap Up