How to Start Strength Training After a 5-Year Break
How to Start Strength Training After a 5-Year Break. The best type of strength training splits to use when getting back into strength training.
Getting Back in the Game: The First Steps
If you've taken a five-year break from strength training, getting back into the gym might feel overwhelming. Whether you paused due to injury, work commitments, or life getting in the way, the important thing is that you're ready to start again. Strength training offers numerous benefits, from increased muscle mass to improved overall health, and with the right approach, you can ease back into a fitness routine without injury or burnout.
How to Get Back Into Strength Training After a Break
The key to returning to strength training is gradual progression and consistency. Here are some tips to help you ease into it:
Start slow: Your body has likely lost some muscle memory and strength, so avoid jumping into heavy lifting too soon.
Prioritize form: Before increasing weights, focus on performing exercises with proper technique to prevent injury.
Listen to your body: Muscle soreness is normal, but sharp pain is not. Pay attention to how your body responds and adjust accordingly.
Set realistic goals: Don’t compare your current fitness level to where you were five years ago. Progress takes time, and setting attainable goals will help maintain motivation.
What Are the Best Strength Training Workouts for Getting Back Into Strength Training?
Starting with a well-rounded program that includes compound movements (exercises that work multiple muscle groups) will give you the most efficient path back to fitness. Some of the best exercises include:
Squats – Great for lower body strength and core activation.
Deadlifts – Strengthens the back, legs, and core.
Bench Press or Push-ups – Builds chest, shoulders, and triceps.
Rows or Lat Pulldowns – Works the back and biceps.
Planks – Helps develop core stability and endurance.
Adding mobility work and dynamic stretching before strength training will also improve movement quality and reduce injury risk.
What Is the Best Strength Training Split for Getting Back Into the Gym?
For those returning to the gym after a long break, exercise machines can be an excellent way to build strength while ensuring proper form and minimizing the risk of injury. Machines provide guided movement patterns, making them especially useful for those still working on stability, coordination, or recovering from past injuries. Incorporating machine exercises into your strength training split can help ease the transition back into the gym while still allowing for progressive overload and muscle development.
Here are some great exercise machine options to incorporate into your routine:
Full-Body Strength Training with Machines (3x per Week)
If you're easing back into training, a full-body machine-based workout is an effective way to build foundational strength while allowing for proper recovery.
Leg Press Machine – Builds lower body strength, targeting the quadriceps, hamstrings, and glutes while reducing spinal load compared to barbell squats.
Chest Press Machine – Mimics the bench press, targeting the chest, shoulders, and triceps while offering more stability than free weights.
Seated Row Machine – Engages the upper back, lats, and rear delts, improving posture and pulling strength.
Shoulder Press Machine – Strengthens the deltoids and triceps while providing back support for those working on upper body endurance.
Leg Curl/Extension Machines – Isolate the hamstrings and quadriceps, helping to improve knee stability and leg strength.
Core Machine or Hanging Leg Raises – Strengthens the abs and obliques, supporting overall stability and balance.
Upper/Lower Split with Machine Workouts (4x per Week)
For those looking for more focused muscle targeting, incorporating machines into an upper/lower split can provide both structure and efficiency.
Upper Body Machine Focus (Day 1 & Day 4)
Chest Press Machine – Engages the chest, shoulders, and triceps without the need for barbell stabilization.
Lat Pulldown Machine – Develops upper body pulling strength by targeting the lats, biceps, and upper back.
Pec Deck Machine (Chest Flys) – Isolates the chest muscles, helping to improve muscle control and endurance.
Cable Lateral Raises – Strengthens the shoulders and upper arms, enhancing shoulder mobility and control.
Triceps Pushdown (Cable or Machine) – Helps develop arm strength and tricep definition.
Lower Body Machine Focus (Day 2 & Day 5)
Leg Press Machine – A great alternative to squats for building leg strength while reducing strain on the lower back.
Hamstring Curl Machine – Targets the hamstrings, helping with lower body strength and injury prevention.
Leg Extension Machine – Strengthens the quadriceps, important for knee stability and functional movement.
Calf Raise Machine – Enhances lower leg strength and endurance, supporting running and overall stability.
Glute Bridge Machine or Hip Thrust Machine – Builds glute strength, which is crucial for hip stability and lower back support.
Why Use Machines When Getting Back Into Strength Training?
Easier on Joints – Machines control the range of motion, making them great for easing back into training while avoiding excess joint strain.
Helps With Muscle Activation – If you’ve been inactive, machines ensure muscles are properly engaged while maintaining good posture.
Reduces Risk of Injury – Unlike free weights, machines offer more stability, allowing you to safely increase strength before transitioning to more complex movements.
Provides Progressive Overload – Machines allow for incremental weight increases, making it easier to track progress and gain strength over time.
If you're returning to the gym after a long break, incorporating exercise machines into your strength training split can help rebuild strength, improve muscle coordination, and prevent injury. Once you feel more confident, you can gradually reintroduce free weights and functional movements for a more well-rounded routine.
Planning to Get Back Into a Rhythm With Strength Training
Consistency is key to regaining strength and endurance. Here’s how to build a structured routine:
Schedule strength training sessions: Pick specific days and times for training to create a habit.
Track progress: Keep a log of exercises, weights, and reps to monitor improvement.
Incorporate recovery days: Strength training stresses muscles, so allow time for rest and recovery.
Stay hydrated and fuel properly: Protein-rich meals and proper hydration will enhance muscle recovery and performance.
Things to Do After Strength Training for the First Time
After your first strength training session back, focus on recovery and injury prevention:
Cool down properly: Stretching and mobility exercises help reduce muscle tightness.
Hydrate and refuel: Drink water and consume a meal with protein and carbohydrates to support muscle repair.
Prioritize sleep: Rest is essential for muscle recovery and growth.
Use active recovery: Light activities like walking or yoga can alleviate soreness and keep muscles engaged.
How Fitness180 Can Help You Get Back Into Rhythm and Achieve Your Goals
At Fitness180, we specialize in helping individuals reignite their strength training journey. Our personalized training programs, group fitness sessions, and online coaching ensure you have the guidance and support needed to succeed. Whether you prefer one-on-one sessions, group workouts, or virtual coaching, our experienced trainers will create a customized plan that fits your goals and fitness level.
We also provide American Red Cross-certified training programs, equipping you with essential skills to handle life emergencies while prioritizing your health and wellness.
Ready to make your strength training comeback? Contact Fitness180 today and let’s get you back to feeling stronger, healthier, and more confident!