Supplements to Help You Get Back Into Weight Lifting: A Comprehensive Guide

Links are only to what we actually buy and use. We haven't researched the others. 

After taking a break from weight lifting, whether due to injury, life events, being lazy (like me), or simply needing a rest, getting back into the gym can be both exciting and challenging. You want to regain your strength, recover faster, and maximize your gains—but what supplements can help make that process smoother? This guide will explore some key supplements to support your return to weight lifting, from boosting energy to improving recovery and promoting muscle growth.

1. Protein Powder (Whey or Plant-Based)

Muscle repair and growth depend on adequate protein intake, and for weight lifters, getting enough protein is crucial. If you're returning to weight lifting, consider incorporating protein powder into your routine.

• Why it helps: Protein is essential for muscle repair and growth, especially after intense weight-lifting sessions. Whey protein is popular due to its fast absorption rate, but plant-based options (like pea or rice protein) are excellent for those with dietary restrictions.

• When to take it: Ideally, consume a protein shake post-workout to kick-start muscle recovery and growth. Aim for 20-30 grams of protein within 30 minutes of finishing your session.

2. Creatine Monohydrate

Creatine is one of the most researched and effective supplements for improving strength and performance. It's a great choice for those returning to weight lifting.

• Why it helps: Creatine increases the body's ability to produce energy rapidly, which helps you lift heavier and perform more reps, ultimately leading to better strength and muscle gains.

• When to take it: Most users take 3-5 grams daily, either before or after workouts. Consistency is key to maximizing its benefits, so make it part of your daily routine.

3. Branched-Chain Amino Acids (BCAAs)

When you're getting back into the gym, muscle soreness can be intense. BCAAs can help alleviate that soreness and support muscle recovery.

• Why it helps: BCAAs (leucine, isoleucine, and valine) play a key role in muscle protein synthesis and reducing exercise-induced muscle damage. This makes them excellent for recovery after those first tough sessions back in the gym.

• When to take it: BCAAs can be consumed before, during, or after your workout to support muscle recovery and reduce fatigue.

4. Fish Oil (Omega-3 Fatty Acids)

If you're experiencing joint stiffness or inflammation, especially after a long break, fish oil can be incredibly helpful.

• Why it helps: Omega-3 fatty acids are known for their anti-inflammatory properties, which can ease joint pain and enhance recovery. This is especially beneficial if you're lifting heavy weights and putting stress on your joints.

• When to take it: Take 1-2 grams of fish oil daily, ideally with meals, to keep inflammation at bay and support overall health.

5. Pre-Workout Supplements

Getting back into weight lifting after a break can feel physically and mentally draining, and pre-workout supplements can provide the energy boost you need.

• Why it helps: Pre-workout supplements often contain caffeine, beta-alanine, and nitric oxide boosters that increase energy, endurance, and blood flow to the muscles. They help you push through tough workouts, especially when you're still working to regain your fitness levels.

• When to take it: Take pre-workout 20-30 minutes before training for the best results.

6. Glutamine

Glutamine is an amino acid that plays a role in recovery and immune system support, both of which are essential when you're getting back into weight lifting.

• Why it helps: During intense exercise, glutamine levels can drop, impairing recovery and even your immune system. Supplementing with glutamine can help reduce muscle soreness and speed up recovery between sessions.

• When to take it: Take 5-10 grams of glutamine post-workout or before bed to aid recovery.

7. Magnesium

Magnesium is an essential mineral for muscle function and recovery. Many people don't get enough magnesium from their diet, especially athletes who need more than average.

• Why it helps: Magnesium aids in muscle relaxation and recovery, preventing cramps and supporting overall muscle function. It's also great for promoting better sleep, which is crucial for muscle repair.

• When to take it: Consider taking magnesium in the evening before bed to help with relaxation and recovery.

8. Beta-Alanine

If endurance and stamina are areas where you're struggling as you return to weight lifting, beta-alanine is worth considering.

• Why it helps: Beta-alanine helps buffer acid in muscles, reducing fatigue and allowing you to push harder for longer. This can be especially beneficial during high-intensity workouts or circuits.

• When to take it: Beta-alanine is typically taken before a workout, and doses are around 3-6 grams per day.

9. Multivitamin

Returning to weight lifting puts more stress on your body, and a high-quality multivitamin ensures you're getting all the micronutrients necessary for optimal performance and recovery.

• Why it helps: A multivitamin fills in any gaps in your diet, ensuring you have the necessary vitamins and minerals to support energy levels, immune function, and overall health.

• When to take it: Take a multivitamin with a meal, usually in the morning, for best absorption.

10. Collagen Peptides

As you start lifting again, your joints and connective tissues may need some extra support. Collagen peptides are an excellent supplement to promote joint health and recovery.

• Why it helps: Collagen peptides are rich in amino acids that help repair connective tissue, support joint health, and improve skin elasticity. Since weight lifting puts stress on your joints, especially during heavy lifts, collagen can help keep your tendons and ligaments healthy as you increase the intensity of your workouts.

• When to take it: Mix collagen peptides into your morning coffee, smoothie, or post-workout shake. Consuming 10-20 grams daily is ideal for promoting joint health and recovery.

Final Thoughts

Getting back into weight lifting after a break requires more than just mental commitment and physical effort. Supporting your body with the right supplements can make a huge difference in how quickly and effectively you regain strength, muscle mass, and endurance. Always consult with a healthcare professional or a nutritionist before starting a new supplement regimen, especially if you have any underlying health conditions. And remember, supplements are just that—supplemental. A solid diet, proper hydration, and adequate rest are the foundations for a successful return to the gym.

Getting ready to hit the weights again? Which supplements have worked best for you on your fitness journey? Click here to teach us.