Heading back to the gym after a long break can remind you how much you missed your exercise routine. Unfortunately, it can also result in stiffness and muscle soreness.

If you haven’t been working out at the same intensity you would have been when you were at the gym, your muscles may not be used to this kind of activity. Depending on the frequency, intensity, type and duration of exercise, your muscles may feel sore and your body may feel tired for a number of days.   

Although muscle soreness and general stiffness may be one of the unfortunate side effects of heading back to the gym, it doesn’t have to derail your routine completely. There are some things you can do to minimize and manage the degree of muscle soreness and general stiffness you experience, so you can get back on track with your fitness goals.   

How to minimize muscle soreness:

  • Start slow. You’re not going to be benching the same weight you were when you left the gym. Be mindful of that and try not to push yourself too hard, too fast.
  • Give yourself 4 to 6 weeks to return back to your regular fitness routine. Track your progress and give yourself the time you need to conquer your goals safely and realistically.
  • Make sure to stretch. You can try this 15-minute stretching routine after your workouts and on your active recovery days.
  • You can also incorporate yoga into your gym routine and active rest days to help build both strength and stamina, while easing muscle tension and releasing the build up of lactic acid.
  • Add variation to your workout routine. Try not to overwork the same muscle groups every single day. If you can break your training routine into sections and focus on two complimentary muscle groups per day, you will avoid overloading one muscle group. You can also alternate your cardio days with weight training days.

What to do if your muscles are already sore:

  • Foam rolling. You can find foam rollers in every gym or they can be purchased so you can roll your muscles out at home. They are easy to use and help you massage away stiffness and tenderness in muscles and soft tissue. When it comes to foam rolling less is more, so go easy.
  • Schedule in active recovery days. Devise a workout schedule that includes active recovery days. You can schedule active rest days after a particularly hard training session to help you work out some of the lactic acid build up in your muscles, helping you recover faster.
  • Be patient. Although it may seem difficult at first, your body will soon adapt to the imposed demands of exercise and the discomfort (muscle pain and general stiffness) will begin to decrease as you continue to work out. The best thing to do is to listen to your body, modify the intensity of your exercise and work through it. It will get easier with time.

When it comes to muscle soreness, the worst thing you can do is stop working out completely. Although you may feel a little uncomfortable at first, try some of the tactics mentioned above. Eventually, your muscles and soft tissue will adapt and the soreness will lessen over time.