Exercise despite sore muscles? Recovery times after training

How much recovery time does each type of training need?

In general, beginners need more recovery time than those with several years of training experience. The following times apply:

Light session – suitable for beginners

On a bike or cross trainer, keeping the heart rate low and breathing only slightly faster. This can be done daily without overloading the muscles.

Moderate training – for trained individuals

On the treadmill, bike, cross trainer or at the gym. Although heart rate and breathing are increased, you stay in the “I can still talk” zone. Higher numbers of sets and repetitions at the machines (2 to 4 sets with 25-40 repetitions at relatively low weight). A longer recovery time of at least 24 hours is needed for lasting training effects.

Intensive training – for experienced athletes

Significant increase in heart rate and breathing. Talking is almost impossible. Higher weights and fewer repetitions (3-4 sets of 10-12 repetitions). Each muscle group (legs, arms, upper body) needs more recovery time, specifically 48 hours.

Maximal strength training – for very experienced athletes

More sets with few repetitions and at least 5 minutes’ rest between sets (3 sets of 3-5 repetitions, all-out effort). Trained muscle groups need 72 hours of recovery.

What happens to muscles during training?

Every type of training disturbs the body’s internal balance (homeostasis). This disturbance is the desired effect of training and is a positive sign. Beginners achieve an optimal disturbance even with light and relatively short sessions. More experienced athletes, however, must invest more time, variety and intensity to achieve optimal disturbance.

So what exactly happens when the balance is disturbed? After training, the body essentially says: “Hey, that was a strain I haven’t experienced before. Next time, I need to be prepared.” And so the body adapts. Muscles become thicker, tendons and bones stronger, blood pressure more regulated and the heart more efficient. This adaptation takes time, with different recovery periods depending on training intensity, type of exercise and training experience.

Is muscle soreness bad or even harmful?

Many people believe that muscle soreness can be something bad or even harmful. By contrast, others say that training which doesn’t lead to muscle soreness is ineffective.

Muscle soreness happens when tiny tears develop in the muscle fibres (sarcomeres). These are harmless, microscopic injuries that allow the fibres to multiply, making muscles stronger and more resilient.

Important: While experiencing muscle soreness, avoid repeating the same level of exertion that caused it. Very light activities that promote blood circulation are ideal, such as gentle cycling, or exercising on a cross trainer, handbike or rowing machine. Only once the soreness has passed is it worth applying the same exertion again.

How do muscles recover?

Increased muscle tension (muscle tone) or delayed muscle soreness are both signs of effective training.

There are many ways to help the muscles recover:

Whichever method you choose, the main goals are to boost circulation (this will remove waste products that build up during exercise) and to normalise muscle tension.