CBLCA Fitness Tips for January

Ease Back Into Your Fitness Routine!

If you’ve taken 3-6 weeks off from your regular workout routine, consider that a hiatus. While it doesn’t sound like a long time off, it’s a good idea to ease back into your workouts to prevent excessive muscle soreness. A week off from high intensity exercise is “Active Rest.”

What is Active Rest?

Active Rest is an important part of any balanced fitness routine. An AR week is a week of reduced training volume and/or intensity. It allows soft tissues time to repair. An AR week should be taken every 4-6 weeks, depending on training intensity.

70% of max intensity

In your first week back, work to 70% of your max. It will feel like you can do more, but don’t push it. For example, choose a weight that is approximately 70% of what you were lifting prior to the hiatus.

70% of max volume

Work to 70% of max volume. For example, if you feel like you can do 10 reps of an exercise, stop at 7, even if you feel like you can do more. This will help mitigate soreness in the 48 hours post-workout.

Begin with body weight

For exercises like squats or lunges, ease back in by performing body weight reps rather than adding resistance. Work on range of motion and exercise technique.


You won’t know how you’re going to feel in the 48 hours post-workout. Erring on the side of “too easy” is better than overdoing it. You can always increase your intensity or volume the following week!

Amanda Firby,

Parks and Recreation Chair.

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