I see a lot of talk about muscle recovery time and I need a little clarity on what that means exactly. Does that mean how soon you are able to workout after an intense workout? Or how long it take for your muscles to stop being sore from an intense training session?
I weight train 4x/week and rarely get sore the day or 2 after, but am doing intense workouts where I push myself and am definetly feeling the burn during & post workout. Does this mean I am recovering quickly or I am not working out hard enough?
(I am a female, 5'6, 130lbs)
asked byKeeks333 (180)
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on September 14, 2012
at 03:52 PM
Soreness DOES NOT EQUAL quality. Soreness is typically caused by lifting in a new way that triggers new muscles. Soreness has nothing to do with muscle recovery. If you experience acute soreness (the muscle burn you are talking about) then you are doing the workout right.
When people talk about muscle recovery they are typically talking about two things. First, the recovery between sets; Second, the amount of time necessary for the muscle fibers to heal post-workout.
The second type, which is what I assume you are asking, cannot be answered with a "one-size-fits-all" result. Many factors play into recovery:
- Inflammation (steriods help (but don't do that), So does proper diet)
- Rest -- are you sleeping enough? are you truly resting on non-lifting days
- Stress levels
- Diet -- are you getting enough protein
So what is an approximate answer? anywhere from 24-72 hours for most people. If you are lifting 4 days a week, that is not a problem as long as you are doing different muscles on different days. Bench press on Monday, Squat on Tuesday and there will be no muscular interference.