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Dealing with extended downtime

Wolvie

Wolvie

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Apr 23, 2026
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Well, it looks like an upcoming surgery will put me out of commission for a few months. My restrictions are pasted below. Anyone been through anything similar? What did you do during this time?

I'm thinking of doing some very low weight and absurdly high rep sets. Was thinking of cutting calories and losing some fat but worried about muscle loss due to the lack of training. Recovery will be my priority so if I have to take a few steps back, so be it.

  • Weeks 2–4: Gentle walking and light daily activities; return to sedentary work may begin.
  • Weeks 4–6: Light resistance exercises and low-impact activities like slow jogging or golfing may be introduced with surgical clearance.
  • Weeks 6–8: Gradual return to gym workouts and moderate cardio, provided there is no pain or leakage.
  • 12+ Weeks: Most can resume high-impact sports and full physical activities, though individual recovery varies significantly based on fitness and surgical complications.
 
Wolvie said:
Well, it looks like an upcoming surgery will put me out of commission for a few months. My restrictions are pasted below. Anyone been through anything similar? What did you do during this time?

I'm thinking of doing some very low weight and absurdly high rep sets. Was thinking of cutting calories and losing some fat but worried about muscle loss due to the lack of training. Recovery will be my priority so if I have to take a few steps back, so be it.

  • Weeks 2–4: Gentle walking and light daily activities; return to sedentary work may begin.
  • Weeks 4–6: Light resistance exercises and low-impact activities like slow jogging or golfing may be introduced with surgical clearance.
  • Weeks 6–8: Gradual return to gym workouts and moderate cardio, provided there is no pain or leakage.
  • 12+ Weeks: Most can resume high-impact sports and full physical activities, though individual recovery varies significantly based on fitness and surgical complications.
Click to expand...

If you don't mind me asking, what's the surgery?
 
Im in the same boat right now. Just had spine surgery a few weeks ago. Definitely do not cut calories. Your body needs the fuel to repair itself. Just listen to your body and the surgeon's recommendations. This is my second one and the first time I had to wait 6 weeks to start PT. Then I added some resistance band work, then light dumbbells for high reps, then just kinda progressively overloaded from there as I felt comfortable. The first disc I had fixed is still perfect so I plan on doing the exact same thing this time.
 
Have had a bunch of surgeries and broken bones and such. First time I thought I’d never be in shape again - like it was just all downhill from there as it was like 3 months before I could start anything beyond PT. That was my first shoulder repair at 38. Missed a bunch of base building that off season, but I was racing again in season.

Wasn’t a great year, but the step back I think helped me absolutely crush the following year.

The only times I’ve actually had trouble from an injury or surgery was when I did what I always want to do and came back too early. Was some broken ribs and I came back too soon and they took waaaaay longer to heal than other times I’ve broken them. So, even though I’m not good at it, I now follow the docs timeline advice (mostly lol). Most of the time they’re pretty forward leaning for return to activity if they know you’re in shape too

Take your time, heal and come back stronger

Good luck man!


Sent from my iPhone using Tapatalk
 
Wolvie said:
It's a prostatectomy. Cancer is localized and should be fully curable.
Click to expand...

My brother in law just had one (and my brother had chemo/rads for the same recently). The recovery isn’t comfortable, but since they can get it all, it’s a short period against hopefully a long and full life after.

Heal up quickly man!


Sent from my iPhone using Tapatalk
 
Wolvie said:
It's a prostatectomy.
Click to expand...
I've had a number of guys go through that or similar procedures. Most were back training after the first week when the catheter came out. Light and low volume to start obviously but bounced back quick. Everyone recovers differently though so play it by ear.
 
Wolvie said:
Well, it looks like an upcoming surgery will put me out of commission for a few months. My restrictions are pasted below. Anyone been through anything similar? What did you do during this time?

I'm thinking of doing some very low weight and absurdly high rep sets. Was thinking of cutting calories and losing some fat but worried about muscle loss due to the lack of training. Recovery will be my priority so if I have to take a few steps back, so be it.

  • Weeks 2–4: Gentle walking and light daily activities; return to sedentary work may begin.
  • Weeks 4–6: Light resistance exercises and low-impact activities like slow jogging or golfing may be introduced with surgical clearance.
  • Weeks 6–8: Gradual return to gym workouts and moderate cardio, provided there is no pain or leakage.
  • 12+ Weeks: Most can resume high-impact sports and full physical activities, though individual recovery varies significantly based on fitness and surgical complications.
Click to expand...
Yep. I’m in down time now.
Buy an electric guitar and learn your favorite music. It’s fun, and it distracts you from the pain and the frustration.
 
just had a tuip done on my prostate im gonna give it the week and then we will see what happens, at my age i do not want to go backwards. in your case having the prostate removed you might wanna be following doctors orders at least the 1st month.....
 
man i'm so sorry you have to go through this. Hoping for a great recovery
 
I have had 1 shoulder rebuilt with having 2 rotators reattached and a ruptured biceps repaired. A shoulder replacement.
And a spine surgury with fusion and rods being installed and was back in the gym doing what i could in about a week.
For me staying active or at least mobile helps in physical and metal recovery.
Dr always comment how i heel faster then most. But i find most people that eat healthy and take car of themselves do.
 

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