<p>📲 Get my free <strong>lifting calculator &amp; RPE guide </strong>to start actually training hard enough in the gym: https://bit.ly/4mtleF5</p><p><br></p><p>→ This video is a podcast version of a full YouTube video! Watch it here on Spotify (video edition) or YouTube: https://youtu.be/yjKbgjwXq34</p><p><br></p><p>Get $20 off your first month with code <strong>PODCAST</strong>:</p><p>→ https://www.thelyssmethod.com/ </p><p><br></p><p>Took time off from lifting — whether for vacation, sickness, or just life getting in the way — and not sure how to start again? In this video, Dr. Alyssa Olenick (PhD, Exercise Physiology) walks you through exactly how to ease back into resistance training safely and effectively.</p><p><br></p><p><strong>You’ll learn:</strong></p><p>• How much strength and muscle you actually lose during time off</p><p>• Why you get so sore after your first sessions back</p><p>• How to adjust weights, reps, and sets when restarting</p><p>• The “1 week off = 1 week easing back” rule</p><p>• How to rebuild consistency without burning out or getting injured</p><p><br></p><p>Whether you took a week off, a month off, or even longer, this science-based guide will help you return to lifting the right way — so you can build strength again without frustration.</p><p><br></p><p>🤘🏻 TRAIN WITH ME HERE → https://www.thelyssmethod.com/programs</p><p>🤘🏻 FOLLOW LYSS ON IG → https://www.instagram.com/doclyssfitness/</p><p>🤘🏻 LEARN MORE + FREE RESOURCES → https://doclyssfitness.com/</p><p><br></p><p><strong>Time Stamps:</strong></p><p>0:00 - Introduction</p><p>0:45 - 3 Week Long Vacation</p><p>1:42 - Piece of Advice</p><p>2:24 - Return to Your Program (Tip 1)</p><p>3:50 - Adjusting RPE to 5-6</p><p>5:30 - Reintroduction Week</p><p>7:48 - Maintain Volume (Tip 2)</p><p>8:27 - Eating and Sleeping (Tip 3)</p><p>9:30 - Taking Months Off &amp; Where to Start</p><p>11:30 - Wrap Up</p>