Almost anyone who has ever stepped inside of a gym has experienced muscle soreness.
It usually starts not long after the workout is done, and often it’s worst after two days.
In fact, muscles soreness can sometimes be so severe that you have to take a complete break from physical activity.
Sometimes this happens with beginner lifters who take on too much training too soon and don’t allow their body to recover.
To avoid excessive amounts of muscle soreness, it’s a good idea to increase the amount of training volume you’re doing gradually.
And if you’re just starting out, start small.
There is no rush. Fitness is a long journey and sustainability is the key.
Is There A Way To Avoid Muscle Soreness?
Some say that having sore muscles means a good workout.
The truth is, soreness is simply an indicator of inflammation in connective tissue.
The goal of your training is to get stronger, and not to get sore.
For example: If you just want to get sore just do 30 minutes of downhill running. You won’t be able to walk for two days if you’re not used to it, and did that build any muscle? Not really.
For faster recovery focus on a high-quality diet with plenty of fruits, vegetables, and lean protein.
Stay properly hydrated and get 8-9 hours of sleep.
Stretching to Reduce Pain
- After every workout for 15 minutes
- Before bed for 15 minutes
Note: You should always avoid stretching just before and during weight lifting as it will lower strength and performance.
Before the workout, the most important thing to do is warm up joints, muscles, and tendons. High repetitions with light weight work well for warm up.
Sore Muscles and Weight Gain
Can muscle soreness cause weight gain?
When your tissue is recovering from muscle soreness there indeed could be fluid retention.
And this 2-5lbs change on the weight scale can sometimes be very confusing if you’re not sure why your weight is fluctuating.
However, within 72h bodyweight will go back to normal.
How to Reduce Muscle Soreness
The easiest way to speed up recovery for muscle soreness is to do some light cardio.
Walking does wonders as it improves blood flow which improves recovery.
Aside from that, engaging in stress-free activities, plenty of sleep and a healthy diet all can boost recovery.
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