One of the most common questions I hear after a tough class or personal training session is: “What should I be doing to recover properly?”
The truth is, workout recovery is just as important as the training itself. Whether you’re lifting weights, smashing a FIIT class, or going for a long run, your body needs time and the right conditions to repair, rebuild, and come back stronger.
In this post, I’m answering the most frequently asked questions about muscle recovery, with simple, actionable tips to help you reduce soreness, avoid injury, and get results faster.
1. How sore is too sore after a workout?
Feeling some muscle soreness, often called DOMS (delayed onset muscle soreness) is perfectly normal, especially if you’ve done a new type of exercise or increased your intensity.
But if soreness:
- Lasts longer than 3-4 days
- Stops you from moving normally, or
- Comes with swelling, bruising, or sharp pain, it could be a sign that you need extra rest or to adjust your training.
Pro tip: Gentle movement, stretching, proper hydration, and balanced nutrition can help ease soreness and speed up recovery.
2. Do I really need rest days?
Yes, rest days are essential for your progress. When you exercise, your muscles experience tiny tears and stress. Rest days give your body time to repair and grow stronger, helping you avoid overtraining and reducing your risk of injury.
Rule of thumb: Most people benefit from 1–2 rest days per week, but the exact number depends on your fitness level and training routine.
3. What’s the best thing to do on a rest day?
Rest days don’t mean being completely inactive. Active recovery is a great way to keep your body moving without overloading it. Try:
- Walking or light cycling to boost circulation
- Stretching or gentle yoga to improve mobility
- Foam rolling or self‑massage to ease tension
These activities help reduce stiffness and support your recovery process.
4. What should I eat to help my muscles recover?
Post workout nutrition plays a big role in recovery, focus on:
- Protein for muscle repair (lean meats, eggs, dairy, tofu, or a protein shake)
- Complex carbs to replenish energy (whole grains, fruit, starchy vegetables)
- Healthy fats to reduce inflammation (avocado, nuts, olive oil)
And don’t forget hydration, drinking enough water helps transport nutrients to your muscles and keeps your joints healthy.
5. Is it better to stretch before or after a workout?
Both have their place, but for recovery:
- Dynamic stretching (moving stretches) before exercise preps your body for activity.
- Static stretching (holding stretches) after your workout helps improve flexibility and relieve tension.
For sore muscles, add gentle mobility work or light stretching on rest days to support recovery.
6. Can I still work out if I’m sore?
If you’re mildly sore, yes, but adjust your intensity. Switch to a lighter workout, focus on a different muscle group, or opt for low impact exercise. But if you’re experiencing sharp or persistent pain, it’s best to rest or consult a professional.
The Bottom Line
Recovery isn’t an optional extra – it’s part of your fitness journey. Taking regular rest days, eating for recovery, staying mobile, and prioritising good sleep will help you perform better, reduce injury risk, and achieve lasting results.
