Getting Back into Lifting: How to Rebuild Strength After Time Off

Taking a break from lifting can feel like you’ve lost it all—but most lifters bounce back faster than they expect. In this episode of Strength With Purpose, Niki Sims and Andrew Jackson share the exact steps for getting back into lifting without overdoing it or losing motivation. Whether you’ve been away for a couple of weeks or more than six months, you’ll learn how to adjust your training, reframe your mindset, and rebuild consistency for long-term success.

What You’ll Learn in This Episode:

• Why getting back into lifting feels harder than it is—and how to make the first step easier

• The key differences between a short layoff (2–4 weeks) and a long layoff (3–6 months)

• How to ease back into training without excessive soreness or injury risk

• The “runway” approach to comebacks that keeps you training consistently

• Why comparing your comeback to your lifetime PRs can slow your progress

• Simple programming adjustments for a faster return to strength and muscle

Why Listen:
If you’ve been waiting for the perfect moment to get back in the gym, this episode is your sign. You’ll leave with a practical plan, a mindset shift that sticks, and the confidence to start training again—stronger and smarter.

PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, CHECK IT OUT HERE.

Connect with the hosts

• Niki on Instagram
• Andrew on Instagram

Connect with the show

• Barbell Logic on Instagram
• Podcast Webpage
• Barbell Logic on Facebook
• Or email [e-mail]