Baby steps back to the gym

[Randomchat]

I was a huge gym goer then I got covid and have suffered really badly with long covid, post viral fatigue. I haven't been in the gym for 4 years.

But now I'm back. I'm doing tiny, tiny workouts compared to what I did before. But I'm not who I was before so there's no point comparing.

I'm basically doing a 10 minute warm up on the cross trainer then maybe 4 different exercises across upper body and legs with light weights, and that's it. Probably takes me 25 minutes at most.

I'm aiming for 2 sessions a week for the first few weeks then adding in another, then adding another exercise each visit and just building up really slowly.

I realise its going to take me aaaaaages to see any progress at this pace but I'm scared to do more and make myself ill again so it is what it is.

Is there anyone else out there starting (again) super slow, or anyone who's been me in the past and started to get stronger again? Any words of encouragement about any movement being better than no movement, consistentcy paying off eventually, I'd really appreciate it.

I want to start going to the gym as a new gym goer (late 40’s) as scared of having no muscle. No idea of where to start!Well done for getting back into it and also here for any tips!

I'm not in your situation, but I follow Emily Chapell who is did extreme endurance cycling and then went through long covid. She's been pretty honest about the impact of a loss of identity, but also having to learn a new way of doing what she loves (including riding an electric bike)
Even without an illness, most people go too hard in the gym when they first start and burn out after 2 months. Much better to do once a week and still be doing it in a year, than four times a week and give up after a month!

Well done for getting back.

Im in a different situation but can empathise.
Without trying to pass myself off as a prime physical specimen, Ive always been a gym goer, done classes and walk a lot as I don't drive. Despite being overweight I've had a a level of fitness.
In February I was diagnosed with cancer. I've had a very aggressive course of chemo and quite frankly I am wrecked.

I've never experienced anything like the fatigue which I have now. I find people in general don't understand fatigue, they just think its being a bit tired.
I carried on going to the gym throughout my chemo and have found just keeping moving has been very helpful
And I mean just moving, literally sitting on a bike, slow, no resistance.
I'm 2 months out from chemo and have just started doing some very limited weights three times a week and adding a bit of resistance on the bike. I've also started using the treadmill again and after three weeks have just put the gradient up by 1.
I make myself go to give some structure to my day and week but only do what I feel able to do on that day.
I still can't walk up stairs without getting out of puff and can't carry a heavy bag. Yesterday I walked 30 mins into town to go to an event, sat there for an hour, walked home and was done for the day.
So I'm taking it slow and not worrying too much much. I am seeing small progress over the weeks.
I'm looking for some yoga and pilates classes. I used to do both and now feel I could get through an hour class. Both.would be good for muscle tone.

I also think some meditation classes would help with a lot of the anxiety I have around my health and longer term future.
I did talk to one of the PTs at the gym and he was very helpful with advice for my situation.

Good luck !

Much better to do once a week and still be doing it in a year, than four times a week and give up after a month!

This is exactly the sort of motivational chat that fits me right now. Rather than the "Work Harder!" "Sweat more!" type stuff that used to inspire me. Thank you.

I've also started using the treadmill again and after three weeks have just put the gradient up by 1

I guess these are the sort of baby steps milestones I'm looking for in the future.

I just have to keep telling myself that they're still worthwhile. It's quite a shift in mindset really.

Sorry to hear about your health troubles @Ted27 The fatigue is real for me too. It's so hard to understand if you've never experienced it.

I also have this weird thing they call post exertional malaise where I do too much one day then 2 or 3 days later I'm crashed out in bed. It's horrible and I'm trying to go slow to avoid it.

I hope we both keep seeing small improvements

@Randomchat when I've had periods of illness or injury, I've tried changing my focus in the gym from going hard, to focusing on a skill. That skill could be as simple as having an even cadence on the exercise bike, using an empty bar to practice the perfect squat form, or doing exercises to improve my single leg balance or my mobility. Thinking about skills could give you another way to measure goals without comparing yourself to previous performance. Good luck with it, and well done for the commitment so far!

Hi OP, I’m more than four years into LC and also get PEM. I’m really pleased for you to be able to get back to the gym. I don’t have any advice for you I’m afraid as although exercise was a huge part of my life before LC and I really miss it, my general baseline keeps declining and although I try to pace, exertion keeps lowering it. I hope things work out for you. Best of luck.

my general baseline keeps declining and although I try to pace, exertion keeps lowering it

I'm sorry to hear that @Lipsnotalip . I feel like I've been stable for a while so am trying to see if I can do a little bit more. But it's a risk.

Long covid is a horrible thing. I still can't quite believe it happened to me.