I’ve been working out at the gym and have noticed as I’ve gone up in weight, my muscles get really sore, to the point where I find it difficult to workout the next day. Do you have any suggestions on what I should do?
You’re muscles need at least 48 hours to recover. I usually alternate my workout days for upper and lower body.
I can’t emphasize enough how imperative it is to stretch after a workout. It helps reduce muscle tension/soreness and increase your range of motion – so the more flexible you become, the deeper you can squat for example.
As women, we carry a lot of tension in our hips, so when we workout this specific area, it adds more strain to the muscle, causing tension and cramps during mensies.
Also, before your workout, warm up or do a light stretch that targets the muscle group(s) you will be working on. This helps prepare your body for the strenuous exercise you are about to put it through.
Epsom salt baths are also great! – especially after a nice stretch session.
Say you worked out in the morning, at night, an hour before you go to bed, stretch again for 30 mins.
Run a hot bath with epsom salt and essential oil if you have (such as marjoram or peppermint), add a few drops of lavender, and feel yourself melt away!
If you’re into supplements, try BCAA (branched-chain amino acid), which helps muscle recovery.
You know that feeling when you are doing a bunch of reps and feel that tiredness/soreness in the muscle and need to take a break for a few seconds? That’s your body naturally replenishing the muscle with BCAA.
I prefer the powder form, as I add it to my water during my work out. If I had a really strenuous workout, I’ll drink water with BCAA throughout my day. I also add it to my protein shakes, post workout.
If you come across pure BCAA, it tastes like ground up Tylenol some brands offer flavored BCAA, but watch for the ingredients as you can be paying for filler (such as flavoring, sugar and preservatives)
I prefer the pure, so I add lemon slices to my workout water, and post workout, it mixes with my protein powder.
Also, avoid taking pain medication. A lot of people tend to work out, not stretch or take care of themselves, and jump right to popping Advil or other pain meds for the pain. Taking pain meds only covers the pain temporarily and there’s no point in pumping yourself with drugs when your body is fully capable of healing itself.