Recovery Routines: Post Lifting With Meggie Rose

Posted on 04 August 2016

Meggie's look here!

As the importance of fitness becomes more well-known, it's easy to go online and find new exercises and workout routines to challenge your body. Whether you're a seasoned gym rat, or just beginning your fitness journey, your body is going to experience soreness and fatigue. Here are some tips that will help your body recover quickly so you can stay on that grind!


Drink water! A dehydrated body will only increase muscle soreness. Water will help flush out toxins.


Plenty of sleep is going to help muscles recover faster. Aim for 8 hours a night.


Diet is key in muscle recovery. A 2:1 ratio of carbs to protein is going to repair muscles quickly. Before workouts, after, or better yet, both. What you consume is going to work hard on the inside to repair torn/sore muscles. An example of a meal idea is:

brown rice (carb 1)
steamed veggies (carb 2)
salmon (protein)


Don't overwork just one area! For example, if you do squats/lower body one day, focus on a different group of muscles the next day. This way your muscles can properly recover while you're training other areas. Here is an example of what my week looks like for training -

Monday: Legs (squats, lunges, calves, core, etc)

Tuesday: Chest & Triceps (bench press, bench flies, tricep extension, etc)

Wednesday: Back & Biceps (pull ups, lat pull down, rows, curls, core)

Thursday: Legs (deadlifts, squats, side lunges, etc)

Friday: Curcuit (tire flips, box jumps, burpees, etc)


Some days everything will be sore. You may be having a rest day or you've already lifted. One of the best ways to reduce muscle soreness is to walk it out. A light jog or brisk walk for 20 minutes (or more) will increase blood flow to help loosen up tight muscles.

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