RECOVERY THE RULES
01 YOU CAN GAIN WITHOUT PAIN
The dreaded DOMS – delayed onset muscle soreness caused by micro-tears and subsequent inflammation in the muscle – is the reason you’re hobbling down the stairs after leg day. It’s par for the course when you’re training to become stronger, and usually strikes 12 to 24 hours after a workout. But while DOMS is normal, and to be expected when you’re starting a new programme, it should ease off as your body adapts to the new workout style.
02 MIX IT UP
We know you love leg day, but consecutive days of work on the same muscle group could end up doing more harm than good. Try to take at least a day’s rest between similar sessions. ‘A good rule of thumb: when you’re training a specific area of the body, it shouldn’t still be sore by the time the next session rolls around,’ says Kazab. So if you’re still hobbling about after all those squats, you’re better off following up with an arms workout, or a rest day, which brings us to...
03 REST DAYS ARE NON-NEGOTIABLE
Your muscles don’t grow while you exercise – it’s during your downtime that the muscle fibres are repaired and rebuilt after the strain they’ve taken during your tough session. Eryn Barber, a personal trainer and corrective exercise specialist, suggests planning for at least two rest days a week if you’re a beginner, but how many you’ll need depends on everything from the intensity of your sessions to your other activity during the day and your own physiology. Rest doesn’t mean being horizontal – a bit of light activity can help your recovery by increasing blood flow to your muscles. ‘That just means getting your 10,000 steps in, going for a cycle or doing a gentle yoga class,’ says Barber. How do you know what’s right for you? Well...
04 LISTEN TO YOUR BODY
An old chestnut you’d do well to heed. ‘Pay attention to how your body feels,’ says Rob Smyth, CEO and founder of UN1T. ‘If you’re getting chronic muscle pain, joint soreness or a noticeable drop-off in what your body can handle, this is your body trying to tell you something: rest!’ A change in energy levels and mood can also be a sure sign that you’re doing too much. If any of this sounds familiar, opt for an extra rest day (or two) – and you may want to rethink the plan you’re following, being wary of any injury red flags.
05 INJURY-PROOF YOURSELF
Whether it’s a pulled muscle or something more serious, nothing can put you off home workouts faster than an injury. Warming up is essential, says physiotherapist and strength and conditioning coach Samantha Williams. ‘You’re preparing your body for the challenges that follow. That involves slowly raising your heart rate to minimise the stress on your heart, increasing blood flow so your muscles have plenty of oxygen and increasing your range of motion through movement, which helps lubricate your joints.’ Go into a workout ‘cold’ and as well as increasing your risk of injury, you won’t be getting the most out of that session. As for other mistakes that might lead to injury, Williams warns against using objects around the house as gym kit. While you’re probably fine with tins of baked beans instead of dumbbells, let’s avoid jumping on the coffee table, shall we?