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Muscle recovery time and factors

Jackie Farnsworth
Apr 23
2 min read

When we do strength training, it damages muscle fibers by causing small tears in those fibers. In the hours and days after a workout, the body starts to heal and repair those tears, which make the muscles stronger, healthier, and bigger.


As a general rule, most muscles need 48-72 hours to recover from a strength training session, but this depends on a lot of factors:


-The intensity of the workout makes a big difference. The number of reps and sets, as well as the weight, all contribute to intensity. For example, a workout with one set of 10 reps, using light weights will take much less recovery than a workout with three sets of 15 reps with heavy weights.


-The specific muscle or muscle group that is being worked affects recovery. For example, big muscles, such as the quads, will take longer to recover than small muscles, such as the rotator cuff muscles.


-Age makes a difference. Young people tend to recover faster.


-Likewise, experience also makes a difference. People who train regularly recover faster that those who don't.


-Exercising depletes fluids and electrolytes. Hydration is an important part of recovery.


-Good quality sleep sends growth hormone to cells and helps cell repair.


-During exercise, the body uses glycogen as fuel. Glycogen is the body's storage form of glucose. Adequately re-fueling with carbohydrates will help the body after a workout to rebuild the supply of glycogen. Additionally, protein intake will boost protein synthesis.


-Stress can hinder recovery. Higher levels of cortisol slows repair in the body. A person with a lot of stress may need extra time to recover.


Why is this information important? Proper recovery can help build stronger muscles and a healthier body, whereas overtraining can lead to injuries.


The best recovery advice is to listen to your body. Mild residual soreness is ok, but the body knows if it needs more recovery time!


References:

 
 
 

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