Tag: Gym

How to Choose the Right Bumper Plates for your Home Gym

How to Choose the Right Bumper Plates for your Home Gym

Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.

But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.

Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.

Bumper plates are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.

Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.


Olympic Snatch Exercise

Best Bumper Plates for your Home Gym

Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.

It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.

There are different types of plates to help you with your desired training. Here are the types of bumper plates:

  • Training plates
  • Competition plates
  • Technique plates
  • Change plates
  • Fractional plates

The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.

Bumper Plate Stats

There are some factors you should look for when choosing the suitable bumper plates for your home gym:

Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.

Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.

Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.

Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.


Benefits of Using Bumper Plates

Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:

Safer

Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.

Silent

Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.

Versatile

Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.

Long-lasting

Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.


Exercises You Can Do with Bumper Plates

With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:

Snatch

How To Snatch

  • Lift off from the start position to just below your knees
  • Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
  • Keep your chest and back in neutral positions.
  • The hips and shoulders both move up at the same moment, keeping the same angle.

Clean and Jerk

Olympic Power Snatch with Bumper Plates

  • Step up towards the bar until it is approximately in the middle of your feet.
  • Lean forward, and hold the bar with an overhand grip.
  • Take a deep breath and brace your core.
  • Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
  • To push the bar up, bend your knees slightly.
  •  Grab the bar by ducking under it, and then catch it straight up with your straight arms.
  • Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
  • Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
  •  Control the bar by lowering it.

Overhead Press

Overhead Military Press Exercise

  • Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
  • As you exhale, tighten your core and squeeze your shoulder blades together.
  • Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
  • Engage your back muscles, and then, while exhaling, return the barbell to its original position.
  • For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.

How To Overhead Military Press >>

Squat Thruster

Front Squat Thruster Exercise with Bumper Plates

  • Stand straight up with your feet shoulder-width apart.
  • Place the barbell on your shoulders.
  • Your palms should face each other and your elbows slightly in front.
  • Stand while raising the bar overhead.
  • Perform the same movements with regular thrusters.

Deadlift

Deadlift with Bumper Plates

  • Move up to the bar until it is just above your middle foot.
  • Take a deep breath, exhale and then lean forward to grab the bar.
  • Keep your hands on the handle, relax, and raise the bar.
  • Keep the bar near your body and straighten your back until you stand straight.
  • With control, lower the bar to the ground.
  • Continue to take a deep breath and do the same for each rep.

How To Deadlift: The Complete Guide >>

Squat

Back Squat with Bumper Plates

  • The bar should be placed on your upper back. Take a deep breath and brace your core. Then, unrack the bar.
  • Two steps back, adjust your foot position.
  • Good technique will allow you to squat as deep and deeply as possible.
  • You can control your movements by stopping and reversing them. Then, extend your legs and hips again.
  • You can either exhale while going up or you can breathe at the top.
  • Repeat for as many reps as you can.

How To Squat: The Complete Guide >>

Bench Press

Bench Press with Bumper Plates

  • Place your back on the bench and pull your shoulders together. Keep your chest open.
  • Hold the bar slightly wider than your shoulder.
  • Then, take a deep breath and slowly unrack the bar.
  • Keep the bar at a comfortable level until it touches your chest just below your sternum.
  • Exhale and push the bar up.
  • Continue to hold the top position for another breath, and then repeat the cycle for as many reps as you can.

How To Bench Press: The Complete Guide >>

Overhead Lunge

Barbell Walking Lunges with Bumper Plates

  • Hold barbell overhead.
  • Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
  • You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.

You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.


Buying Tips and Traps to Avoid

Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:

Material

The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.

Weight Accuracy

The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.

Warranty

You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.

Width & Diameter

The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.

Color Coding Accuracy

Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.

Printed or Raised Letter

We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.

Steel Hub

Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.

Drop Test

Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.

DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.

These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.

Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.


Conclusion

Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.

Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.

Strength Training Programs >>

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How to Create the Perfect Powerlifting Home Gym

How to Create the Perfect Powerlifting Home Gym

If you are a bodybuilder or a powerlifter, it is important for you to workout on a regular basis so that you can achieve your strength goals easily. But when you are unable to go to the gym due to lockdown or any other restrictions, you have the option for creating a home gym for yourself. In this way you will not have to worry about going to the gym everyday because you can work out or do exercise in the comfort of your home. Therefore, if you want to enjoy a large number of benefits, it is important for you to know how to create the perfect powerlifting home gym!

This is especially very beneficial when you have extra space in your home so that it can be turned into a gym where you will spend quality time while powerlifting. But for this you will need to buy the best quality powerlifting equipment as it will help you in performing workouts at home effectively. This is the best way of building body strength because the right kind of equipment is very important as it helps you in making real progress so that you will get the best fitness results.

What You Need

There are different things that you will need to keep in mind when you are creating the perfect powerlifting home gym. But the most important thing is to have a good setup for the main power lifts; the bench press, squat and deadlift. These three exercises are the most important for making real progress. But if you don’t have enough funds for the purchase of these gym equipment, you can always invest in used gym equipment. It will help you save a lot of money in the long run.

You will need these basic equipment for your home gym because it enables you to perform these lifts along with assisting you to strengthen these lifts. Moreover, you will get immense benefits from powerlifting as it helps you to attain raw strength so that you can perform even the most difficult physical activities.

The valuable addition of the used gym equipment is extremely important in helping you achieve your goals so that you will be able to get the best kind of results. Plus, you will get this equipment for a discount making for a great budget friendly option for your home gym. And you will no longer have to wait at commercial gyms for your turn to use any particular equipment when you have set up your own home gym.

Benefits of a Powerlifting Home Gym

There are many benefits to having your own powerlifting home gym. For one, you can workout anytime you want at your own pace, without leaving the comfort of your own home. And you never have to wait on others to get done using the rack before you can use it. That alone will help to save you a lot on gas and time.

On top of that, you can squat, bench and deadlift any and every day you want too! If you need a some guidance, check out our Strength Programs.

Conclusion

Therefore, if you are interested in enjoying all these benefits, then you should make use of used gym equipment while making your powerlifting home gym. It will offer immense benefits to your time and body.

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Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

Get a Program >>

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How Muscle Imbalance Affects Your Workout Routine & How to Fix It

How Muscle Imbalance Affects Your Workout Routine & How to Fix It

What happens when you get muscle imbalances, and how does it impact your workout? Learn what you can do to fix muscle imbalance to get the most out of your workout routine.

The Easy Way to Find and Fix Muscle Imbalances

When you put in time in at the gym, you want to see positive results. All that hard work should reward you with a good physique. But sometimes you could run into an obstacle such as muscle imbalance. Although fixable, this is a condition that makes it difficult to reach your fitness goals on time.

You can also use muscle recovery supplements to reach your goals faster, but this is a whole new topic for discussion.

Once you notice some muscle imbalance symptoms, it’s important to fix them ASAP. And here we will teach you how to do it.

What is Muscle Imbalance?

Before we address how to fix muscle imbalance, it’s important to know what this is, exactly. Muscle imbalance is a condition when a muscle (or muscle group) on one side of the body is bigger, weaker, and/or smaller than the one on the other side.

While this condition can develop anywhere on your body, the most common types of muscle imbalance are Upper and Lower Crossed Syndrome.

  • Upper Crossed Syndrome occurs on your upper body – with shoulder, neck, and chest muscles.
  • Lower Crossed Syndrome follows the same logic – it’s when you have an imbalance of lower body muscles. The most common one is in the pelvic area.

Muscle Imbalance Causes

There are a lot of causes of muscle imbalance. But the most common one is when you train one muscle group while neglecting the other. For example, doing more reps on dumbbell curls with a strong arm could cause muscle imbalances between the weaker and stronger arm. So it’s always important to incorporate a workout routine, that helps you to balance upper and lower body workout to develop a proportionate physique.

You could also suffer muscle imbalances because of bad posture, inactivity, natural development, or exercising with improper form.

How Muscle Imbalances Affect Your Workout Routine

Strengthening your muscles is beneficial. But if you focus on specific areas and neglect others – that is when you may suffer from muscle imbalances. And this condition is a lot more serious than you might think. Because muscle imbalance can affect posture and lead to limited mobility. If several muscle groups are not functioning efficiently, the imbalance can change the joint path of motion. This places you at risk of injury while lifting heavy objects or during routine workouts.

Shortened muscles can alter joint movements and cause difficulties that prevent you from fully extending and using your muscles. This means your joints don’t get the support they need to stay healthy. You may also experience muscle imbalance causing the pain, because of shortened hip flexors, which cause knee and low back pain.

There’s an increased risk of injury, which includes damage to tendons, connective tissue, muscles, bones, ligaments, and joints. Besides, imbalances in your muscles are a rather cosmetical issue too, that can affect your self-esteem and confidence.

How to Spot Muscle Imbalances

Muscle imbalance diagnosis is easy. The first type of imbalance you can notice is asymmetry. Grab a measuring tape and compare your muscles. Also, take some time to analyze the connection between your lower and upper halves and the front and back muscles to spot flaws. it’s also a good idea to take pictures from different angles. If you have a muscle imbalance, it will usually be visible.

How to Prevent Muscle Imbalances

You can prevent muscle imbalance by incorporating a workout program, based on compound exercises that build your entire body. But overall the best way to avoid muscle imbalance is to work on every area of your body. Don’t obsess about building huge muscles in a single area! If you’re doing lunges or lifting weights, always do the same amount of reps on either side.


How to Fix Muscle Imbalances

In order to avoid and fix muscle imbalances, it’s useful to remember several tips that will help you battle it:

1 – Unilateral Exercises

Unilateral exercises are probably the best muscle imbalance treatment. These are single-leg or arm movements, that ensure that each side of your body works as hard without your dominant muscle aiding the weaker side. The main benefit of these exercises is the fact that you’re using both sides of the body equally.

2 – Begin With the Weaker Side

Naturally, one side of your body will be dominant. You’ll favor the stronger side even without knowing because it feels easier for you. So if you’re right-handed, your right side will usually be dominant and vice versa. But always try to prioritize your weaker side, if you wish to avoid and fix muscle imbalance problem. It will also protect you from any muscle imbalances that might occur.

3 – Use Your Weaker Side to Set Workout Volume

If you choose to train the dominant side first, the weaker side will struggle to keep up. The best solution is to use your weaker side to set the workload. Starting on your weaker side helps you determine the amount of work your stronger side will do. This in turn stops the dominant side from outworking the other side. If you want to do 4 sets of 10 reps on lunges and the weaker side can only handle 7, that’s the number your stronger side should do as well, even if you can do more with it.

Always strive for balance.

4 – Perform Additional Workout on Your Weaker Side

Balancing the load of work on both sides is not enough to address the existing problem. You must also do additional workouts on the weaker side. Exercises, such as muscle imbalance stretches, will help you fix the proportional imbalances.

Increase workout load on the weaker side, or reduce the workout load on your dominant side, if you wish to maintain the same routine. An extra workout on the troubled area of the body will speed up recovery.

5 – Fix the Underlying Issue

Every problem has an origin, so if you fix your muscle imbalances and forget about what caused them, you might be back there sooner. While all these strategies will fix your muscle imbalance, you should explore other possibilities. Maybe your technique is wrong, or you’re not focused enough. Also, you could be struggling with flexibility or mobility, making it difficult to perform certain workouts.

For example, limited mobility on one shoulder can affect your shoulder and bench press workout and result in one side taking more work than the other. Once you identify the underlying problem, improve your mobility and flexibility around that area to prevent the imbalance from coming back.


Conclusion

Muscle imbalances are a part of the workout process. Ignoring them could lead to injuries since both your posture and flexibility are affected. Besides, you don’t want to be lifting weights when your body cannot maintain the perfect proportion you require to stay on your feet.

Before you get started fixing your muscle imbalances, probe your condition to understand the underlying problem, which you must address first, then embrace a workout routine that ensures balanced input between the weaker and dominant sides of your body.

And that’s all there is to it! Hopefully, we managed to answer all your questions regarding muscle imbalance, and how you can fix it.

Do you have additional tips to share? Let us know in the comments below, we would love to know!

More on Fixing Joint Pain and Correcting Muscular Imbalances >>


Author’s bio: The writer is Thomas Nemel. He is passionate about writing and enthusiastic about bodybuilding. In his spare time, he likes to ride his motorbike. Thomas always tries to engage people in healthy living through his writings.


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RECOVERY: The Most Important Part Of Every Workout

RECOVERY

The Most Important Part Of Every Workout

Are you always tired, sore and lacking progress in the gym? If so, then you are likely not overtraining, but rather under-recovering! Because the biggest difference between overtraining and progress is how well you recover from your workouts. So here are the best post-workout muscle recovery tips for athletes and lifters that love to push it to the limit!

Check out our awesome Workout Programs >>

“It doesn’t matter what you can do in the gym, if you can’t recover from it.”

First, if you fail to recover properly after your workouts, then over time this can lead to overuse injuries, like tendonitis. These types of injuries can hold you back from progress in the gym and on the field. So, if you have an overuse injury, make sure you know how to recover from injuries properly.

In This Article:


How To Recover Properly From A Workout

Recovery is the most important part of every workout plan. Without proper recovery, all you are doing is breaking your body down. Recovery is where you build it back up.

So, to continuously get stronger and make progress, you need to not only work hard but recover hard too. And that all begins with knowing how to recover properly from your workouts.

Even with the best workout program, you will make little to no progress if you don’t recover properly. So, no workout is complete until you have recovered from it.

“No workout is complete until you have recovered from it.”


post-workout stretch

Post-Workout Stretch

First, proper workout recovery starts as soon as the workout is complete. And the first step is finishing your workout with some mobility work. As in stretching and/or foam rolling for at least 10 minutes to help keep your muscle and joints healthy, while preventing injury. Remember, a healthy muscle is both strong and flexible, so don’t skip out on this part.

Check out our Stretching Exercises >>


post-workout muscle recovery tips

Get Enough Sleep

Next, and most important, is sleep. Without proper sleep, your body cannot function properly. Let alone rebuild and grow after a hard workout.

Your body grows, and recovers, when you’re asleep, not when you are awake. You can refill your depleted fat and glycogen stores (muscle fuel) while you’re awake, but you can only grow and repair your muscles while you are asleep.

And how much sleep you need depends on many factors. Everyone is different and requires a different amount of sleep to recover from everyday life or the additional stress of exercise. However, we can set some general standards that fit most individuals in given categories and you can adjust from there. 

How Much Sleep Do You Need?

  • Kids and Teens: Most kids and teens require between 8-10 hours of sleep while growing. They have the largest range of sleep time because everyone grows at a different rate. You can assume those that grow faster or do the most activity need more sleep than those that are less active and slow to grow.
  • Adults: The average adult needs 7-8 hours of sleep just to perform normally without additional activity or exercise. Women require a little less sleep than men, which may be due to men generally being larger in size.
  • If you workout: Those that workout regularly will need an additional 30-60 minutes of sleep after every training day, depending upon the overall intensity or work volume.
  • Athletes: Athletes require 9-10 hours of sleep for full recovery due to their large workloads and intense training which places a lot of stress on their bodies. 

These are general guidelines for sleep which can be adjusted depending upon how you feel. If you are still tired you (may need to go to sleep earlier, to get more quality sleep, or you) may need to increase your sleep time by 30 minutes.

Overall, sleep is the most important aspect of recovery as that is when your body rebuilds itself.

Learn more about proper sleep >>


eat enough food for recovery

Eat Enough Food For Recovery

Next, nutrition is also a vital part of proper workout recovery. You need to eat enough food and get enough calories for your body to rebuild what it has lost during your workout. If you don’t, then you cannot recover fully, even with proper sleep.

For most people, eating a normal and balanced diet is enough to recover from a few weekly workouts. However, if you are an athlete or do any form of intense training, then you may need more nutrients for proper recovery. This may be as simple as an additional meal on workout days or larger meal portions throughout the day.

It all depends on if you want to build muscle or lose weight.

Supplements For Recovery

Now, many people believe that they need to take supplements in order to recover from any light to intense workout. This is not the case. Supplements can be helpful, but it is best to get your nutrients from food, rather than taking a bunch of supplements. Learn more >>


whole food vs protein powders

The Protein Myth

Myth: You need to get in at least 20-30g of protein within 30 minutes post-workout for proper recovery.

This is absolutely NOT TRUE and doesn’t even make sense. Remember, your body can only grow while you are asleep. And if you are taking protein immediately post-workout, it is going to be used as energy by the time you get to sleep. So, as long as you get enough protein, and other nutrients, throughout the day, you are set. Timing doesn’t matter that much. Also, it is always best to eat real food instead of taking supplements.

Learn the best time to take a protein supplement! >>


Protein

It is not only important that you get enough calories, but also the proper nutrients for your body to have the supplies needed for recovery. The main piece of this is protein. Though we do not need as much as many people believe.

Protein is the main building block for rebuilding and growing broken down tissue. Knowing this, those that break down tissue often, through exercise and other various activities, should consume slightly more protein than those that do not exercise regularly.

The average person needs 0.4-0.5g of protein per pound of bodyweight daily just to replace tissues lost during normal daily activity.

Those that exercise need more to replace and rebuild their tissues. Usually, that is 0.5-0.7g per pound of bodyweight daily. This may seem too low to what many people believe, but remember that this is just the bare minimum that you need for tissue replacement and recovery.

It is recommended that athletes and those that do strength training regularly, consume about 1g per pound of bodyweight daily. However, it is recommended that you do not exceed 1.5g per pound of bodyweight daily as this can place a lot of unnecessary stress on your body’s digestive system to metabolize it. Plus, protein makes for a bad energy source.

Realize, that your body can only build so much muscle mass per day. So, consuming excess protein will just add to your total calories for the day. Then it will either be used as a low energy source or stored as fat.

So, it is best to use carbohydrates (fast energy) and fats (slow long-lasting energy) as your fuel sources while using protein for its purpose of building. 

Carbs and Fats

Carbs and fats are your body’s energy sources. However, they are both important for proper recovery.

Carbs help with hydration and give your body the energy it needs to both recover and perform. Fats help transport and store vital vitamins and minerals. Plus, they are a long-lasting energy source for endurance. So, you need a reasonable amount of each for the best results. 

Active individuals should have 2-4g of carbohydrates per pound of bodyweight daily. And at least 0.25-0.5g per pound of bodyweight of fats to fill out your total caloric intake needs.

Most of your carbohydrate intake should be 1-2 hours before, during and after your workout for the day. 

Vitamins and Minerals

Though your macronutrients (protein, carbs, and fats) are important for recovery, it is also vital that you get enough vitamins and minerals. These can be obtained through a healthy diet consisting of many fruits, vegetables, dairy and meat products. If you are lacking one of these categories of food, you need to find a way to include them more or replace the nutrients you are lacking through supplementation.

To help, you can take a daily multivitamin as a base amount of nutrients to give your body daily, but you should also be conscious of what you are eating and what nutrients you need more of.

Electrolytes

  • Calcium + Magnesium
  • Sodium + Potassium

Calcium is important because you use it in every muscle contraction. Without calcium, your muscles, including your heart, would not be able to contract. Of course, it also helps increase bone density along with the added stresses of strength training.

Magnesium works with calcium, as a vital building block for our tissues and helps with muscular function.

Sodium and Potassium are two other vital electrolytes for workout recovery and performance. These electrolytes work together to regulate water in and out of cells and perform many other important functions within the body. 

Learn more about Electrolytes >>


workout hydration for recovery

Hydrate

Part of getting enough nutrients for full recovery is hydrating. Without proper hydration, you are slowing down your recovery process and making it hard to absorb and transport the nutrients you need.

Also, you need to drink enough fluids to not only replace what you’ve lost but also excrete the waste. This is because every time you workout, you are breaking down tissue. And that tissue needs to be disposed of in some way. Most of it is excreted in your urine. Which is why it is so yellow post-workout.

If you only drink minimal amounts of fluid, then your body will use most of it to excrete the waste instead of rehydrating you.

To counter this, drink at least 0.7 times your bodyweight in ounces of water daily. And an additional 16 ounces for every 30 minutes you workout.

Learn more about proper Hydration >>


The Importance Of Workout Recovery

With proper sleep and nutrition, you can recover from all the stresses you place on your body and continue to progress in your training. Just make sure to get at least 8-9 hours of sleep every day, stay hydrated, eat enough calories, consume 1g of protein per pound of bodyweight, and get in all of your vitamins and minerals so that you can be recovered as much as possible before your next workout. This will ensure the best conditions for you to progress in your training.

You can also use some active recovery techniques such as walking throughout the day or doing light activities that stimulate blood flow but do not tax your body with too much stress.

Now that you know how to recover properly from your workouts, I wish you a full recovery! Keep getting stronger my friends!

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