July 11th update.
I’ve had three weeks’ of workouts since the gym I use reopened—six abbreviated, full-body sessions. I started with around two-thirds of the poundages I used immediately prior to the lockdown. But even those much-reduced weights were challenging. My home workouts during the three-month lockdown prevented any detectable muscle atrophy, but didn’t keep my strength in the exercises specific to my gym workouts.
It will take me a further four or five weeks before I’ll be back using all my pre-lockdown poundages. If I was a young man, I’d recover my strength quicker. I must be more patient now—at age 61—to avoid injury. Without avoiding injury, I won’t be able to regain my strength. The same proviso applies to all trainees, of course.
If you’ve not been able to train normally recently, make haste slowly when you return to the gym.
I went into lockdown on March 23rd and had to make do with home workouts. Although I no longer have a comprehensive home-gym—I sold it about 15 years ago—I kept a pair of adjustable dumbbells and an adjustable bench. My workout was one-legged squats, one-legged calf raises, table rows, decline push-ups, crunches, and some dumbbell work. At the end of each session, I did some cardio: high-intensity interval step-ups using a nine-inch tall box. I trained every fourth day.
My activity level was reduced a little during the lockdown, so I also reduced my caloric intake a little.
The gym I use opened on June 22nd, but with much reduced capacity, so I have to reserve my workout slots.
Stay safe and keep training!