Ways to re­lieve sore mus­cles af­ter a work­out, and tips to switch up your strength rou­tine so that you don’t hit a plateau.

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We’ve got your fit­ness for­mula: Find a work­out that gives you a taste of suc­cess (as in ac­ing a skill), com­mu­nity (a.k.a. so­cial in­ter­ac­tion), nov­elty (fresh sets) and even ex­haus­tion. Re­searchers at Hum­boldt Univer­sity sur­veyed reg­u­lar ex­er­cis­ers who were hooked on their rou­tines and found that the feel-good ef­fect was trig­gered when these four emo­tional as­pects were com­bined. Class-hop un­til you check those boxes, then you’ll be nat­u­rally mo­ti­vated for more, says study au­thor Ben­jamin Wienke.

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