4 Ways To Recover After Lifting Heavy Weights

Whether you’re starting out with lifting weights or hitting personal bests… it’s important to take time for recovery after weight training.

Skipping recovery can delay your body’s ability to grow muscle and slow down your progress.

Whether you’re doing a squat, bench press or deadlift, exercise and weight lifting uses lots of energy and causes your body and muscles physiological stress.

Lifting heavy weights causes minor damage to your muscles because they’re being exposed to heavier loads than they would experience in everyday life. This muscle damage is why you experience pain, or DOMS (delayed-onset muscle soreness), in the days following a heavy-lifting session.

Regular recovery sessions will help you get the most out of your training program, by increasing lean muscle growth and preventing injury.

➡ Active Recovery

Active recovery can help reduce soreness and increase circulation to speed up your body’s healing process. It can also help lessen muscle fatigue. Some examples include foam rolling, static stretching and walking. 

Active recovery can help reduce soreness

➡ Eating The Right Foods

Lifting weights uses up your glycogen stores for energy and fuel. So once you have finished training, it is important to rebuild these stores.

Restore your body’s energy with carbohydrates and protein. Think rice cakes, bananas, lean proteins and starchy foods like rice and potato. Also remember to drink plenty of water!

Fuel your body with nutritious foods for optimal recovery

➡ Get Enough Sleep

Getting eight hours’ sleep has loads of benefits for recovery. For some, eight hours may sound wishful but the more intense your heavy-lifting workout, the more your muscles will break down and the more time they’ll need to recover.

Your muscles will start to repair themselves as soon as you stop lifting, but a good night’s sleep is essential for proper recovery.

8 Hours of sleep is ideal for recovery

➡ Rest for a day

There is no denying the benefits of a full day’s rest. If you need to take an extra day or two, then that’s fine also! Listen your body. It is important to look after yourself and avoid overtraining.

Rest is Best!

Recovery is Key to Muscle Growth

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Colin Vale

I'm a part owner in Impact S&F and answer to Coby who answers to Amber! My credentials, I am a qualified Chef first and foremost and then back to school doing accounting and my MBA. I've traveled to many places in the world, climbed Kilimanjaro and Mont Blanc. I like to ride my bike and get to the gym a few times a week. Prior to my life today I was the MD of a large group of companies for many years in PNG and am now settled back on the Sunshine Coast finally doing stuff I really want to do.