What to Do When You’re Sore

Feeling sore after a workout is totally normal and can even be a satisfying reminder that you challenged your body. But excessive soreness is a sign that you may have pushed too far, and it can actually slow down your progress—especially when building glutes. ➡️ Mild soreness is okay 🚫 Extreme soreness means your body needs time to recover Soreness ≠ how hard you worked. It usually means your muscles were exposed to something new or too much volume. Always listen to your body—if you’re overly sore, skip glute training for a day, go for a long walk, do some light isolation work for legs, or focus on upper body instead. Reassess the next day, and if you’re just slightly sore, it’s safe to return to training. ⸻ WHAT ACUSES SORENESS? 🔄 Doing something new or returning to an old exercise 🦵🏻 Movements that lengthen the muscle under tension (e.g., lunges) ⏳ Training glutes too infrequently What Helps Reduce Soreness Over Time? 🔁 Staying consistent with your workouts 💥 Prioritizing exercises that train short muscle lengths (e.g., hip thrusts) 📆 Training glutes more frequently with proper recovery ⸻ HOW TO PREVENT SORENESS ✨ Always warm up properly before your workout and include a cooldown/stretch afterward. I want you to train hard but not at the expense of recovery. Don’t overdo it. Tune in and train smart. ⸻ HOW TO RELIEVE SORENESS ✅ Use a foam roller to gently massage sore areas (check out the “Foam Rolling” section in the app) ✅ Do light stretching from the Cooldowns section ✅ Stay hydrated and replenish electrolytes, especially if you sweat a lot during training 💧 My go-to electrolyte recommendations: https://amzn.to/3wX85P5