What you lose, and what you keep
A couple of weeks off costs very little. A few months costs more, but the skill of the lifts and much of the muscle stays. Coming back is quicker than the first time round.
Where to start
| Time off | Start at | Old 100 kg squat |
|---|---|---|
| Two weeks or less | About 90% | 90 kg |
| One to three months | About 75–80% | 75–80 kg |
| Six months or more | About 60–70% | 60–70 kg |
Start lighter than your ego wants. The first sessions should feel easy. Soreness after a break is far worse than the weight suggests.
Five rules for the first month
- 01
Fewer sets
Two or three working sets per lift for the first week or two.
- 02
Stop well short
RPE 6 to 7. Nothing that grinds.
- 03
Add weight quickly, but not daily
Most lifters can add 5% a week for a while. Let the bar tell you.
- 04
Expect to be sore
Then expect it to pass. It’s not a sign to stop.
- 05
Don’t test
Wait until you’ve trained for at least a month before you try anything heavy.
If you’ve been away a long time, read Forty-five minutes is enough too. Short sessions are easier to keep.
From the Compound founder. Notes on training, not medical advice.