09/01/2026
đŞđ˝ VIVâS GUIDE ⢠âReturning to exercise after a period of off trainingâ
1. Start below where you left off (~50-70% of max loading) and progress gradually.
2. Warm up with purpose and extend warm up if necessary (e.g., mobility and âactivationâ exercises to meet session demands).
3. Prioritise movement patterns (e.g. movement control vs early loading) to avoid risk of injury.
4. Expect muscle soreness in the first few weeks. This is normal for neural adaptions and muscle growth. However, if you experience sharp pain, swelling, joint pain, seek assistance.
5. Recovery is important - âListen to your bodyâ. Sleep, nutrition, and hydration are key for recover and growth.
6. Set goals to help motivation.
â See an EP if you require an individualised exercise program for a safe and successful return to exercise & to meet your health or fitness goals.
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