I Didn’t Go To The Gym For 3 Months And This Happened


On the 23rd March 2020 the UK, like many other countries, went into enforced lockdown. To help prevent the spread of the Coronavirus disease and protect the NHS this was a necessity.

One of the first questions that went through my mind was obviously – how and where am I going to exercise and workout? With no gym am I going to waste away and lose all my hard earned lean muscle mass I’ve spent the last 5+ years building?

So here we are 3 months on – I haven’t set foot in a gym and guess what happened?

Absolutely nothing!

Thats right – Nothing.

gym or home workouts?
If anything I’d argue I’m in better shape now than before lockdown. I know one thing for certain and that’s that my body feels healthier. I’m more mobile and a few niggles I had have since cleared up. The only thing I would say is that I’ve probably lost some strength, which is inevitable considering I haven’t lifted heavier loads over the last few months. I no doubt predict this will come back quickly when gyms do reopen.

At the start of lockdown I made a decision that I didn’t want to see this whole situation as a setback, but rather an opportunity. I took this attitude in my own training as well as with my online clients progress. After all – Coronavirus had already screwed up a lot for us, our health and fitness didn’t need to be another thing on the list. In a quick summary, here’s how I did it:

Like many, I didn’t rush out to buy lots of gym equipment at the start of lockdown. I was lucky enough to have a few bits lying around from my teenage years before I was even a member of a gym. This includes a set of 8kg dumbbells, a 20kg barbell, a 12kg kettlebell and a TRX. I utilised all these bits of equipment and integrated them in with lots of bodyweight movements. I did on average just 3 workouts a week making sure I worked each muscle group.

I made sure my hydration was on point. Aiming for 2-3L per day and even more if it was a day I trained on. My food intake was high protein, moderate carbs and fats and I actually dropped a meal out. I normally eat 4 meals plus 2-3 snacks. However because I knew I wasn’t going to be as active during lockdown I went to 3 meals and 2-3 snacks. This kept my overall calories down to match my energy expenditure needs.

I’ve spent lots of time working on mobility over the last 3 months. So lots of stretching and foam rolling each evening. I’ve also nailed my sleep by consistently getting 9 hours per night. As a result my body feels much healthier and less injury prone.

All in all, all of the practises above have managed to sustain my hard work and set my up to hit the ground for when gyms to re open again. Remember guys if you feel like you could do with some help with your training (in the home or gym) or diet intake for optimal results drop me an enquiry here. Let’s chat and see what the best action plan is to get you moving forward.