On air now

5 AM-7 AM

Advertisement

Dermot & Dave

Everything You Need To Know About Going Back To The Gym

It's been a long time of home workouts, Zoom classes and using tins of beans as dumbbells' but with...
Eimear Shannon
Eimear Shannon

12:31 PM - 31 May 2021



Everything You Need To Know Ab...

Dermot & Dave

Everything You Need To Know About Going Back To The Gym

Eimear Shannon
Eimear Shannon

12:31 PM - 31 May 2021

Listen to this episode



It's been a long time of home workouts, Zoom classes and using tins of beans as dumbbells' but with the gyms set to reopen, it's time to start making the plans around getting back into the gym.

Whether you're nervous about being back in that environment or you're worried about doing an absolute number on yourself when you start lifting weights again, we have you sorted.

In a Mind Yourself Now special, Ronan Murphy from TonedFit and Vkng Built  joined Dermot and Dave with some advice.

His top three tips?

  1. Start Slow! Seriously, start slow. I know it’s tempting to go one more round, or lash a few more kgs on a bar and go to failure, but, you have to accept that you’re not there yet. If you want to ensure longevity in your training then you need to start slow and over the course of the next 3-4 weeks bring your training up ,gradually. I’m not saying do all bodyweight or light sets. What I'm saying is to drop everything by about 30% and emphasise the range of movement and time the muscles are under tension. Technique ALWAYS beats kgs and tempo

  2. Focus on the main lifts. If you’re going into a resistance plan then focus on the main lifts. Pretend you’re that awkward teenager getting into lifting for the first time and when your trainer was showing you the main big lifts; Squat, Hinge, Lunge, Press and Row. These are the best to start from for a number of reasons: Multiple joints and multiple muscles worked at the same time. Increases overall strength and stability. Burns the most calories etc…

  3. Have a plan. You’ll read this, you’ll say ‘oh yeah, that’s a good idea’ and then you’ll ignore it. Fast forward 4-6 weeks and you’ve fallen off the wagon. If you’re truly serious about your training and you want to get the best from it then go into it with a plan. That’s not to say you need to have all your sessions planned out to the exact rep and tempo scale… It means take 15 minutes and jot down where you are now, where you want to be in 6 weeks time and then how you’re going to get there with a rough idea and how often you’re going to apply it. It’s that simple and will be massively beneficial. If you’re struggling for ideas then check out our newest 60 Day Challenge, starting June 7th.

For more tips including the importance of mobility to making sure you're asking the right questions, check Ronan's blog which is full of deadly nuggets of info to get you back to the gym safely!

Everything You Need To Know About Going Back To The Gym

00:00:00 / 00:00:00


Read more about

Dermot And Dave Gyms Reopening Ireland Mind Yourself Now Ronan Murphy Todayfm Todayfm Todayfm Dermot And Dave Todayfm Mind Yourself Now

Related Podcasts

Denis O’Brien’s Digicel To Sel...

00:07:48

Denis O’Brien’s Digicel To Sell Pacific Arm In $1.85 Billion Deal

The Last Word With Matt Cooper

00:07:48


The Best Motor Gadgets That Wi...

00:09:13

The Best Motor Gadgets That Will Save You Money

The Last Word With Matt Cooper

00:09:13


It's Marty! Marty Morrissey Is...

00:15:14

It's Marty! Marty Morrissey Is Ready To Show People Who He Really Is

The Last Word With Matt Cooper

00:15:14


The Carbon Budget & What You C...

00:26:19

The Carbon Budget & What You Can Do To Lower Your Footprint

The Last Word With Matt Cooper

00:26:19

Live: Title

Now playing

00:00:00 / 00:00:00
Added to queue
Removed from queue

On Air

Share

Share

Up next

Episode title
Show
Duration

You currently have no podcasts in your queue.

Go to podcasts

On Air

Early Breakfast

Early Breakfast

5 AM-7 AM

Share

Up next

The Ian Dempsey Breakfast Show

The Ian Dempsey Breakfast Show

7 AM-9 AM

Share

Dermot & Dave

Dermot & Dave

9 AM-12 PM

Share

Mairead Ronan

Mairead Ronan

12 PM-2 PM

Share

Fergal D'Arcy

Fergal D'Arcy

2 PM-4:30 PM

Share

The Last Word with Matt Cooper

The Last Word with Matt Cooper

4:30 PM-7 PM

Share

Pamela Joyce

Pamela Joyce

7 PM-10 PM

Share

Ed Smith

Ed Smith

10 PM-12 AM

Share

Overnight

Overnight

12 AM-5 AM

Share

Early Breakfast

Early Breakfast

5 AM-7 AM

Share

00:00:00 / 00:00:00

Share on