New to lifting, even newer to recovery

miranda2505
miranda2505 Posts: 1 Member
edited November 2024 in Fitness and Exercise
Just started using free weights often and I love it, but what do you all do for recovery? I just had to skip two days because of muscle soreness...like good non-injured soreness, but still....

Replies

  • sijomial
    sijomial Posts: 19,809 Member
    The newer you are the more recovery you need - take two days if you need two days.

    Recovery doesn't have to be rest though, it can be something different to what hurt you. Active recovery if you like.
    Have a gentle swim, go for a walk....
  • cs2thecox
    cs2thecox Posts: 533 Member
    I stick to 3 weights sessions a week, and I try not to do two on consecutive days.
    Experience has proven that 4+ in a week doesn't give me enough recovery time, and quickly gets counterproductive.

    So don't go too hard to start with, and stick with what is sustainable for you.
    I truly believe it's better to do 3 high quality workouts than, say, 5 bad ones.

    Also, your body builds muscle when you're not using it = on rest days! (At least for that body part if your plan is structured along those lines.)
  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    Rest days are important. However if you have DOMS I would also recommened yoga, walking, swimming or another light activity to help get the blood moving and flush away toxins in the areas of soreness. I'll often take a light run or do some yoga etc the day after a hard weight lifting session
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    first few workouts (or after a bit of a layoff) the soreness lasts longer. It definitely gets better the more you progress, with barely any soreness (just a good pumped feeling) once your body adjusts.
    Even experienced lifters will feel some muscle soreness when they change their routine or push even harder but usually after a good warmup and/or stretch it dissipates.
  • jayemes
    jayemes Posts: 865 Member
    This was an interesting read
    http://www.todayifoundout.com/index.php/2010/08/what-causes-muscle-soreness-after-exercising-note-its-not-lactic-acid/
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