Workout tips for sore muscles; exercise safely and recover faster

After a ridiculously energetic Easter break, I’m feeling every single bit of it, and maybe regretting it just slightly. Four days at the gym. Ten group exercise classes and over 6,000 calories burned.

My legs are stiff, my shoulders ache, and my triceps are making it very clear: yes, I really did push myself.

But skipping a workout as part of my 50 in 50 challenge feels almost criminal. It’s like leaving the lights on all day, or ignoring emails.

Perimenopause: the personal trainer

As I approach 50, my body has developed opinions of its own. Perimenopause insists on being the loudest personal trainer in the room, questioning every joint and muscle. Still, my soreness is proof I’m moving, proof I’m trying, and occasionally, proof I can keep up with a nine-year-old who genuinely believes he’s Usain Bolt. Some days, he’s faster than me on the treadmill. I admit it.

So, what do you do when your muscles protest, or your joints murmur “really?”, and motivation refuses to budge? Here’s my approach:

Active recovery: moving, but smartly

Recovery doesn’t always require a hot water bottle, though sometimes it’s lovely. I prefer active recovery. It involves gentle movement that keeps blood flowing and muscles happy. This approach distracts me from grumbling too much to H.

Being a mum over 40 means factoring in a nine-year-old’s boundless energy. Every stroll can turn into a sprint challenge or spontaneous game of tag. Occasional birthday trampoline parties are also naturally included in the mix.

My go-tos for active recovery:

• 20–30 minute walks (weather permitting Britain)
• Low-impact stretching for hips and hamstrings after Ignite
• Spin or swimming sessions, because watching dance tutorials on YouTube only goes so far before existential questions arise
• Foam rolling while watching something delightfully mindless on Netflix

Active recovery also respects sore muscles. That nagging joint or mysterious cramp is just a reminder that my flexibility peaked somewhere around the late ’90s.

Rotate muscles to train smart

After four consecutive gym days, I deliberately avoid hitting the same muscles twice. When my legs are sore, it’s time for upper-body or core work that keeps momentum without injury, or excessive whining in my case.

Lower intensity, not intention

Skipping a session is tempting, but not always necessary. Swap heavy weights for Zumba or slower spin. Reducing intensity doesn’t reduce effort, it preserves my sanity (and knees).

• Cut reps or sets
• Skip high-impact moves
• Extend warm-ups and cool-downs
• Breathe mindfully and try not to make disturbing noises

I may not bounce like my twenty-five-year-old self, but I bounce forward, sometimes literally when chasing nine-year-old C. Perimenopause may grumble, but I keep moving and roll my eyes.

Hydration, food, and sleep

Burning over 6,000 calories in four days isn’t just about gym; recovery starts in the kitchen and continues in bed (if uninterrupted sleep is possible, a rare treat).

• Hydrate (water, not just coffee, even if coffee is emotionally persuasive)
• Eat enough protein for repair
• Include carbs for energy
• Prioritise sleep

Rest is productive

Taking a full day off is strategy, not slacking. Soreness may be sharp, persistent, or cranky, listen, pause, and then carry on.

Final thoughts: moving, sore, unstoppable

Exercise after 40, with a nine-year-old in tow, isn’t just about strength or aesthetics. It’s resilience, energy, and leading by example. If I can finish a HIIT class and still chase a tennis ball in the garden, it’s a win.

Fitness at 50 is as much about function as form.

For more tips on motivation, check out How to Beat the January Blues by Staying Motivated This Month.