Tips for Workout Recovery

Only about half of the people in the United States get enough exercise weekly. And for those that do get enough exercise weekly, they may not know exactly how to properly do a post workout recovery for the best results.

This can lead to injury, burnout, stress on the body, and so many other negative effects!

Does that sound like you? You’re not alone! 

To have the most efficient post workout recovery after you’re done exercising, you’ll want to follow these tips.


One of the best things you can do for yourself after a workout is to stretch. This helps your muscles recover in the way they should and need and can reduce muscle soreness the following days.

Aim to get in at least five to ten minutes of stretching after a workout.

NOTE: Post workout stretching focuses on static movements where you bend into position and try to lengthen muscles. Pre-workout stretching is dynamic, where you focus on moving stretches that aim to warm up muscles and get the blood flowing.

Never static stretch before a workout, and never dynamic stretch after a workout.

Drink Water

How often do you work out, chug some water after, and then neglect drinking water the rest of the day?

It’s easy to do! And a lot of people have trouble with this incredibly simple step.

Small sips here and there are not going to help you with your post workout recovery. To make sure you stay hydrated and give your muscles what they need, you have to continue drinking water all day. This will promote the recovery of your muscles, brain, heart, and body.

We all grew up with the ‘make sure you drink 8-10 cups of water a day’ guidance. Truth is, if you are active or live in a dry/hot environment, 8-10 cups is not nearly enough. You will survive, sure, but you won’t thrive.

Sadly, most Americans still don’t follow those guidelines, instead opting for sugary beverages or alcohol. Both of those choices actually further dehydrate a chronically dehydrated population.

Try Foam Rolling

Foam rolling has become more popular in recent years, and for a good reason. Foam rolling is a type of massage that helps get rid of lactic acid buildup in your muscles. It can also get rid of the feeling of “being tight” after working out a lot.

Rolling, whether it is on a lacrosse ball, solid roller, or one of those bumpy rollers that look like medieval torture devices is a form of self myofascial release. Fascial tissue is a tissue membrane that wraps around and supports our muscles. There are a whole host of ways it can become tight or restricted, and by rolling it out we allow it to move freely again. 100% helps with muscle movements and pain reduction once you get into it.

It may hurt when you first try it but stay consistent! It’s great for you in the long run.

Schedule Rest

So many people think that for the best results, they need to work out all day, every day. However, that could not be further from the truth.

In fact, going too hard for too long can be counteractive to reaching your goals. Recovery is when our bodies rebuild themselves, so if they are always being pushed when do they build?

My advice is to actually schedule a day or two of rest into your week. Try working out five days a week and taking two off. For instance, Monday and Friday could be your off days. Or, Saturday and Sunday. Tuesday and Thursday? Whatever works for your schedule.

However you decide to do it, just be sure to not overdo it. This is where the recovery starts to be a problem! Most people don’t need/want to work out six or seven days a week, and, unless you are already someone who works out all the time, most people do not need/want to do two a day workouts.

In short, give yourself time off.


While these are all great post workout recovery tips, one of the more important ones is sleep. Without it, your muscles, brain, and body do not have the proper time to recover fully.

During sleep, your body actually repairs the muscles that you use when working out so that you are refreshed and ready to use them again the next day.

Aim for 7-8 hours a night of good, quality sleep in a darkened, quiet room. Studies show that we rest best at temperatures around 65 degrees.

If you need some tips on how to sleep better, click here.

Best Post Workout Recovery Tips

Exercising is one thing, but having the best post workout recovery routine is another. By implementing these tips, you’ll start to notice a huge difference in how you feel.

If you’re ready to start incorporating more post workout recovery into your routine, read up on some of our other blogs about it, too, for more tips! And, of course, if you’re ready to exercise the smart way, contact us, and we’ll get you started on a great workout regimen! 

Let Us help You Out

At CONDITIONerd we are here to help you achieve better physical and mental health through exercise. Check out the plans we offer to our customers and see if you could benefit from working with our team. And if you have questions, you can always contact a CONDITIONerd team member

Personal trainers, like those found here, can help guide you on your pathway towards reaching your fitness goals, whether that is getting bigger, stronger, faster, more lean, or just generally feeling better.

We can get you setup with a periodized workout plan, supplement information, and advice on nutrition to help you reach your goals.

The only thing you need is some motivation and a willingness to change some old habits.

Get into contact with us to find out what membership is right for you. In a CONDITIONerd program, you’ll be surrounded by others who can help you to get where you want to be.

Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner

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