If you want to be more consistent with your workouts without feeling so sore, then we have great news for you:
As you know, greater consistency means greater results—but you want to make sure you can workout regularly without increasing muscle soreness and even joint pain or inflammation.
The good news is you can experience muscle recovery and get rid of all that soreness.
You may remember your high school gym teacher telling you muscle soreness from working out comes from a buildup of lactic acid. But that’s not entirely true.
When we engage in resistance training, our muscles undergo tiny, microscopic damage; that’s the primary reason our muscles get sore (delayed-onset muscle soreness, or DOMS).
This damage to the muscle fibers, together with the temporary stress from the workout and a hormonal response, tend to result in the muscles growing back larger and stronger than they were before.
But thankfully, you don’t have to sacrifice your workout’s effectiveness to get rid of muscle soreness.
One way to get rid of muscle soreness from working out is by focusing on progressive overload.
Here’s what I mean:
Many workout programs incorporate a principle known as time under tension—prolonging the time under which the muscles are undergoing the tension of the workout. That usually means increasing the number of reps or making the exercise longer.
But that also means increased muscle soreness. And muscle recovery takes longer.
Research also tells us that fascia, the connective tissue surrounding your muscles, plays a crucial role in muscle soreness after eccentric exercises which are more demanding on your muscles.
So, instead of doing exercises with a high rep count in the 10 to 15 range, you can simply increase the intensity of your workout at a lower rep range—for example, just 1 to 6.
By making the exercise harder and minimizing the repetitions per set or minimizing the time you’re engaging in the exercise, you can still have an effective workout and build strength without a ton of muscle soreness.
Focus on making the exercise a little harder with every workout, and keep your reps to a minimum.
For instance, instead of doing 10 pushups in a set, try just 4 pushups with your feet elevated on a chair. Makes the exercise harder. Or instead of running for 30 to 60 minutes at a time, try just a few 30-second, all-out sprints. You get the idea.
This will reduce the amount of damage to the muscle fibers and thus reduce any resulting muscle soreness. And you’ll still get a great workout (arguably an even better one).
But that probably won’t eliminate your muscle soreness altogether.
Getting rid of muscle soreness from workouts also requires proper nutrition.
For muscle recovery to occur, you need to enhance oxygenation and blood flow to the muscles so nutrients can reach the muscles more quickly and effectively.
Nitric oxide—a natural compound in the body—aids in this process of enhancing blood flow and muscle recovery. Unfortunately, our nitric oxide levels decrease as we age. Also, if you do not consume the right amount of red and green leafy veggies, there is a high chance your nitric oxide level is lower.
Some scientists think nitric oxide supplements can help. For example, an article in Sports Medicine showed that nitric oxide supplements may increase tolerance to exercise. There is more research backing up nitric oxide effectiveness in athletic performance.
So, the bottom line is…
Try lowering your reps per set, and making the workout a little more intense each time to reduce your muscle soreness.
And, try a nitric oxide supplement to boost your blood flow and aid in muscle recovery. Even better, if the nitric oxide supplement contains other synergistic ingredients which can help muscle and connective tissue soreness, like turmeric or ginger. Then, you can address the muscle soreness and inflammation after workout with one supplement.
Your body is as valuable as theirs, so try it right here, while supplies last.