New Year, New Lifting Program

How to Progress Safely in the Gym After Time Off

If you’re like most people in Atlanta, you’ve taken a few weeks (or months) off lifting. That first week back at the gym after the holidays can be rough, and it’s also when injuries spike.. especially shoulders, low backs, and knees.

Here’s how to rebuild strength safely, based on research and what I see every day at YourMove PT.

1. Start With 50–60% of Your Previous Loads

If your old bench press was 185 lbs, start around 95–115.

Sports medicine guidelines recommend starting back at 50–70% of previous intensity for the first week to avoid strains.

Don’t worry! Your strength comes back fast.

2. Choose Compound Movements You Can Repeat Weekly

Your “core four” for January strength training:

• Squat

• Deadlift

• Bench or Push Variation

• Row/Pull Variation

This helps Atlanta lifters rebuild strength evenly and avoid overuse patterns.

3. Add Volume Before Adding Weight

A safe progression:

Week 1: Light weight, 8–10 reps
Week 2: Same weight, 10–12 reps
Week 3: Slightly heavier (5–10%), 6–8 reps
Week 4: Return to normal training range

Volume → load.
Never load → volume.

4. Prioritize Mobility and Warm-Ups (Especially in Winter)

Cold January mornings in Atlanta = tighter tissues.

Warm-up should include:

• 3–5 min light cardio

• Dynamic warm-up

• 2 warm-up sets of your first lift

This alone reduces injury risk significantly.

5. Pay Attention to Pain, Not Fear It

Pain is information, not an emergency.

But here’s the rule:

✅ Mild soreness = OK
✅ Mild discomfort during a new movement = OK
❌ Sharp pain, swelling, or pain that alters form = NOT OK