Whether due to illness, injury, vacation, or time constraints – taking a break from training is a normal part of life. What matters most is not that you lost your rhythm, but how you return to it. A rushed comeback can overwhelm the body, while a thoughtful restart sets the stage for new progress.
MyFitCoach supports you with a dedicated re-entry mode, which functions like a gentle deload – automatically activated after 10 days without a logged workout.
How does the re-entry mode work in the app?
After 10 days of inactivity, MyFitCoach automatically recognizes the training pause and suggests re-entry. Once confirmed, your current training week will be adjusted to lower volume and/or intensity. That week will be marked with a "Re-entry" badge.
You can’t manually activate re-entry mode. For manual control, you can use the Deload feature, which you can shift at any time within the app.
After the re-entry week, your training plan will resume as usual – adapted to your prior performance level.
Why is a slow re-entry important?
Training performance can decline faster than many think. Even after 7–10 days, measurable reductions may occur:
Strength loss, especially in fast-twitch (Type II) muscle fibers
Decreased inter- and intramuscular coordination
Increased risk of injury due to reduced motor control
Greater muscle soreness from identical workloads
That’s why you shouldn’t simply pick up where you left off. Give your body time to readapt to training stress.
Practical Tips for Your Comeback
1. Technique Before Load
Use the re-entry week to focus on clean execution and refine movement patterns – ideal for squats, deadlifts, or overhead lifts.
2. Start With Reduced Weights
Even if you feel strong, take a conservative approach. Use these general guidelines (can vary by exercise):
Break Duration | Re-entry With... |
1–2 weeks | 80–90% of previous weight |
2–4 weeks | 60–75% |
Over 4 weeks | 50–60%, build up slowly |
More important than numbers: Your body awareness. If the weight doesn’t move smoothly or with proper form – reduce it.
3. Prioritize Recovery
Schedule sufficient rest between sets, and consider adding extra recovery days between sessions.
4. Use RIR Strategically
"Reps in Reserve" (RIR) guide your effort. During re-entry, you’ll typically train with RIR 4+ – meaning: the sets are challenging but don’t take you to failure.
5. Patience = Progress
Rushing back can lead to excessive soreness, dips in performance, or even injury. Slower is often faster in the long run.
Re-entry is not a setback but an intentional part of a smart training system. MyFitCoach helps with an adjusted plan that balances performance, safety, and sustainability. Use this phase to dial in technique, recalibrate your body, and restart with fresh motivation.
If you have questions or need individual support, feel free to reach out: support@myfitcoach.de – we’re happy to help!