Whether you’re relatively new to weight training or you’re a seasoned lifter, you’re likely no stranger to the soreness and stiffness that shows up a day or two after your workout session. While soreness is normal to some degree, extreme soreness and stiffness that lasts for 3 or more days is not ideal and may be a sign of over exercising, an exercise intensity that is too high, or poor recovery.

For those that are new to weight training or have recently gotten back into their routine after some extended time off, you will likely find that you are more sore than you’d like for the first week or two, but this soreness should gradually decrease over time as you continue to exercise, as long as your workout routine follows proper progressive overload techniques and allows for adequate rest and recovery in between workouts.

Oftentimes, soreness is inevitable, and isn’t something that is inherently bad, but there are things that can be done to optimize your recovery and combat soreness. Here are my top 5 techniques to help support the recovery process:

1. Adequate Rest & Sleep Quality - This is by far the most important (and maybe the most underrated) recovery “technique”… REST. Not only should you have regular rest days where you abstain from any high intensity exercise, but you should also be prioritizing your sleep (both quality and quantity). Aim for about 1-3 rest days per week (this will vary from person to person), as well as 7-9 hours of good quality sleep in a cool, dark room (bonus points if you avoid electronics an hour or more before bed). There is truly no supplement out there that replaces what good, old-fashioned sleep can do for you.

2. Protein Intake and Timing - Protein is a crucial nutrient for recovery, repair, and muscle growth, among other benefits. You should aim to consume 0.8-1.2g of protein/lb of body weight a day (in a 150-lb person, this looks like 120-180g of protein per day). Ideally, you want to spread your protein consumption out consistently throughout the day rather than packing it all in at one meal. Additionally, on your training days, you should aim to consume 0.2-0.4g of protein/lb of body weight within an hour post workout (30-60g of protein for a 150-lb person).

3. Keep Moving - I know it can be difficult to move more than you have to when you’re super sore, and while I’m definitely not suggesting you jump right back into an intense workout class (as this is a great way to injure yourself), keeping your blood flowing through low intensity and low impact movement, such as walking, can actually help speed up the recovery process.

4. Warm Magnesium Salt Baths - This is one of my favorite forms of self care. Adding 1-2 cups of magnesium salts to a warm bath at the end of the day helps to relax the muscles and relieve any muscle tension you may have. Magnesium is also a great sleep aid, which can lead to deeper, more restful sleep, so it’s like a 2-for-1 recovery deal! (Here are the magnesium salts that I use.)

5. Stretching & Myofascial Release - While it would be great to be able to get a professional massage once a week, that is usually not realistic for most people. Stretching regularly and myofascial release (using a foam roller or tennis ball) can be done at home to help relieve some of the tightness or trigger points that you may be experiencing.