Walk
Stretch
Advil
Epsom bath
Even lift again but much more lightly

Epsom salt bath

Walk for an hour.

Take L Glutamine Powder-

L-Glutamine plays a vital role in helping your muscles rebuild and repair themselves, to prevent muscle soreness and aid in faster muscle recovery. L-Glutamine inhibits muscle mass breakdown and improves protein metabolism, thus improving exercise-induced muscle soreness.

Sometimes the more used to it you get, the less sore you are. I am the sorest when I squat after taking time off.

Clicking and popping noises are normal, at least for me, as long as they aren’t accompanied by pain.

Some muscle soreness after a workout truly is normal, and you will likely get used to it over time. Always worse the day after a workout and usually starts to get better the following day. But, make sure to do a good warm up before your workouts and focus on range of motion, mobility, muscle activation. Foam rolling (either before a workout or after) and good stretching after a workout will help. Do light movement - a walk, easy bike ride, yoga, etc. on some of your your rest days to help with the soreness.

If you’re totally new to strength training, start with just body weight or very light weights to make sure you’re using good form, and then ramp up.

Are you stretching after your workout? That helps. Also:
- magnesium Calm or similar
- a sport drink (I like DripDrop) immediately after workout
- if you workout in the morning, stretch that evening before bed
- IMO the worst thing you can do -- unless actually experiencing injury -- is sit around after for the rest of the day after your workout, so for my body I need to go for a good walk in the later afternoon
- long walk or bike ride + light yoga on your off days

Anonymous wrote:

Anonymous wrote:My hips are SUPER stiff and tight, not sure which exercises I should be doing.

Hip circles

https://www.menshealth.com/uk/fitness/a753427/standing-hip-circle/

Thank you is clicking and popping noises normal lol?

Yoga and stretching.

Thanks! I appreciate all the advice!

Make sure you get in a good, extended warmup before your next workout, and every workout. As we age, this becomes especially important for mobility and injury prevention. Do a full body stretch after. I know it’s a time suck but build it in.

I use a massage gun/Hypervolt for soreness. Make sure to hydrate with electrolytes. Some great zero sugar options are Xtend BCAAs, Gatorade zero, propel.

Other PPs had great suggestions as well, especially epsom baths, yoga and foam rolling. Also please take it easy, you don’t have to go balls to the wall to see results. And in fact, being super sore is more likely to deter you from making this a long term change so start slow and easy! Good luck OP.

Anonymous wrote:If it’s really bad, I know I overdid it. I don’t think that climbing into your car should be painful.

I would make sure you are still moving, take a rest from intense activity, and then get back into it more slowly. You are going to live for many more years, there is no need to rush q lifestyle change.

This. Train your mind to perceive this feeling as evidence that you are getting results. If I don't feel like this after my harder days there's something wrong. Also a gentle yoga or a Zumba class will feel good to get the kinks out.

Add reformer Pilates to your workout mix twice a week. Involves strengthening and stretching.