When you restarted, what early signs told you you were doing too much — and what simple rules stopped it?
Restarting after a long break often means enthusiasm → doing too much. What early warning signs actually told you to pull back (sleep dip, mood, lingering soreness, missed workouts)? And what small, practical rules did you set in weeks 1–6 to avoid setbacks (max sessions/week, easy days, pace limits)? Share what worked for you in real life.
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Early warning signs to pull back: drop in sleep quality, persistent low mood or irritability, rising resting heart rate (≈+5–10 bpm), soreness that limits daily function, prolonged performance drop or missed sessions from fatigue. Simple rules for weeks 1–6: start small (2–4 sessions/week); keep most sessions easy (conversational pace, RPE 3–5); limit hard sessions to 1–2/week (RPE 7–8); allow 48–72 hours between heavy strength sessions; increase total weekly volume by ~10% max; keep one full rest day/week and schedule a lighter “deload” week every 3–4 weeks. Prioritize sleep, hydration and gradual progression rather than speed.