Trainer Tips: Dealing with DOMS + Weight Training Benefits

If you missed our personal trainer Hannah Pugh’s interview on The Hits, don’t worry we’ve got you covered. Here are some top tips she shared on recovery, dealing with ‘DOMS’ (Delayed Onset Muscle Soreness), and the many benefits of weight training. Whether you’re new to the gym or a seasoned pro, these insights will help you on your fitness journey.

Dealing with DOMS (Delayed Onset Muscle Soreness)

Delayed Onset Muscle Soreness, or DOMS, is a natural part of your body’s repair process after engaging in weight training. This soreness is caused by tiny microscopic tears in your muscle fibres that occur during exercise. As your body repairs these tears, your muscles become stronger, helping you progress in your fitness journey.

Here’s how to manage DOMS and speed up your recovery:

• Stay Active: Engage in light activities like walking, stretching, or yoga. These gentle movements can help alleviate soreness.
• Try Hot/Cold Therapy: Alternating between the sauna and a cold dip can help soothe sore muscles and enhance recovery.
• Get a Massage: A good massage can ease muscle tension and promote faster recovery.
• Protein Intake: Make sure you’re consuming enough protein, as it’s essential for repairing, recovering, and growing muscle tissue.
• Adapt to the New: If you’re new to the gym, expect more soreness as your body adapts. Regular gym-goers can also experience DOMS after a more intense session or when trying out new exercises.

Weight Training Benefits

Weight training offers a wealth of benefits, even when done just 2-3 times a week.

Here’s why you should make it a regular part of your routine:

Reduce Health Risks: Weight training can lower the risk of premature ageing, heart disease, cancer, and falls.
Boost Bone Health: It increases bone density and reduces the risk of fractures, keeping your bones strong as you age.
Improve Mental Well-being: Weight training stimulates the release of endorphins, which elevate your mood and decrease symptoms of depression and anxiety.
Balance Hormones: It helps balance cortisol and insulin levels, improving hormone balance and reducing symptoms of menopause.

Remember, recovery is just as crucial as the workout itself. By following these tips, you can maximise the benefits of your training and keep your body in peak condition. Keep pushing forward, and don’t forget to give your muscles the care they deserve!

Ready to take your fitness to the next level? Connect with one of our experienced personal trainers to guide you on your journey.

21 August 2024

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