How to come back after a three-month break
You’re not starting where you left off, but you’re nowhere near zero either. Getting back in shape usually goes a lot faster than you think.
After a long break, the biggest danger isn’t weakness but confidence. Your nervous system remembers a movement longer than your muscles hold on to their size, so the first workout often feels easier than it should.
The first two weeks
Start with sixty percent of what you were doing before the break and stick to two to three sets per exercise. The goal isn’t a stimulus but a reminder. Muscle soreness after the first workout is not a measure of success.
From week three on
From week three on, the weight comes back quickly, often reaching your old level within two months. People who rush through the first two weeks almost always lose more time to an injury than they saved.