Haven’t Been To The Gym All Week? Do These 5 Moves

The fitness journey is a bumpy ride. Everyone has off days, and in some cases, off weeks. You can thank life, work, and everything in between for this. But don’t just dive back in. When you’ve been inactive for a week, muscle atrophy starts to creep up. It’s even more noticeable if you were regularly lifting weights, only to sit at a desk for days.

So, ease into your routine slowly. It’s great that you’re eager, but jumping into things might do more harm than good. Don’t be too hard on yourself, too. You could also take a de-load week (intentional week off from training) and don’t rush. You need to get back into the groove of lifting weights again. To help you out, we suggest these 5 moves after a de-load or an accidental “off” week from training.1 2


1. Dumbbell Press

he dumbbell press strengthens the muscles individually

Avoid barbells for now. After some downtime, each side of your upper body needs to be strengthened individually. Dumbbells allow for more freedom of movement. The dumbbell press is the perfect example. Haven’t worked out for weeks? Consider using lighter weights than usual.



  • Lay your back on the bench.
  • Plant your feet flat on the floor.
  • Hold 1 dumbbell in each hand.
  • Bend each elbow to create 90-degree angles.
  • Push up and extend. Hold.
  • Lower back into 90-degree angles.
  • This finishes 1 rep.

2. Dumbbell Lunge

Dumbbell lunges give a burst of energy to the lower bo

For a lower-body workout, you can’t go wrong with lunges. Give it a boost with dumbbells. It’ll fire up your metabolism and “wake up” the muscles without pushing too hard.



  • Stand with your feet hip-width apart.
  • Hold 1 dumbbell on each side of your body.
  • Step your right leg forward.
  • Lower into a lunge.
  • Keep your back straight and your chest out.
  • Return to the starting position.
  • Repeat on the other side to complete 1 rep.

3. Dumbbell Deadlift

umbbell deadlift gets you back into the groove


After separately revving up each half of your body, do a full-body workout. Deadlifts will reinforce everything from your back to your hamstrings. Even your core strength will get back on track. To prevent injury or pain, avoid rounding your back. Keep it straight the entire time.



  • Stand with your feet hip-width apart.
  • Hold 1 dumbbell on each side.
  • Face the palms toward your body.
  • Slightly bend the knees and hinge forward at your hips.
  • Continue until the dumbbells touch the ground.
  • Pause. Lift back into the starting position.

4. Plank Row

Plank rows strengthen your core and glutes

By themselves, planks utilize your bodyweight to tone the core. Get it back on track by adding dumbbells to work specific muscles on each side. For a gentler start, do normal planks to warm up your muscles.

  • Hold 1 dumbbell in each hand.
  • Move into a plank, keeping your wrists locked.
  • Engage your core and glutes.
  • Lift your right elbow, bringing the dumbbell toward your side.
  • Return the weight to the ground.
  • Repeat on the left side.
  • This completes 1 rep.

5. Explosive Box Jumps

This exercise gives you a burst of energy

To get a burst of energy, use a burst of energy. Explosive moves like box jumps will put every part of your body to work.



  • Stand next to a box, bench, or medicine ball.
  • Firmly plant your feet.
  • With as much force as possible, jump over.
  • Use your arms and hips for power.
  • Do 8 to 10 reps for each move.
  • Before starting, don’t forget to warm up.
  • Stretch it out to get the blood flowing.

It will feel like you’ve been out of the gym for a lifetime when it was just a week off. Take it slow but maintain consistency and you will experience the strength gains in no time.