Fitness experts advise gradual return to exercise to prevent injury

Returning to physical training after a long break requires a period of adaptation to avoid overloading muscles, tendons, joints, and the cardiorespiratory system. Experts warn that attempting to immediately reclaim previous weights or intensity can lead to intense pain, poor technique, and increased injury risk.

Valdir Sathler, a physical education professor at Faculdade Anhanguera, emphasizes that previous experience does not negate the need for a new adaptation phase. He suggests treating the return as a fresh start, focusing on movement quality and respecting physical limits.

Key recommendations for a safe return include using lighter weights to ensure controlled repetitions and proper posture, as well as reducing training volume by limiting the number of exercises, sets, and repetitions initially. For general health, maintaining regularity is considered more important than high-intensity or complex programs.