Both stretching and strengthening can be beneficial for tight muscles, but the approach depends on the underlying cause of the tightness. Here’s a breakdown of when to stretch or strengthen tight muscles:
Muscle tightness: If your muscles feel tight due to lack of flexibility, stretching can help. Regular stretching exercises can improve flexibility, lengthen muscles, and reduce stiffness.
Post-exercise: Stretching after a workout can help prevent muscle tightness and improve overall flexibility. Focus on dynamic stretches before exercise and static stretches after.
Muscle imbalances: Sometimes, tightness can result from muscle imbalances. Strengthening the opposing muscle groups can help restore balance. For example, if your hamstrings are tight, strengthening the quadriceps can provide support.
Weakness: Tightness can also be a result of weak muscles. Strengthening the weak muscles can help alleviate the tension in the tight ones.
Dynamic stretching: Incorporate dynamic stretching into your warm-up routine. This involves controlled, active movements that take your muscles through their full range of motion. It can help prepare your muscles for activity and improve flexibility.
Pay attention to how your body responds to stretching and strengthening exercises. If stretching provides relief and feels good, continue incorporating it into your routine. If strengthening exercises seem to address the root cause, focus more on those.
I don’t recommend you track progress through weighing yourself but I do understand that this can be hard, so if you want to weight yourself I recommend every two weeks so that you can really monitor progress, any sooner and you aren’t giving your body time to adapt. Remembering that taking measurements and photos is a much more effective way of assessing progress as you can remain the same weight but lose inches as body composition changes might be taking place where you are losing fat but building muscle.
Hi! You can of course repeat a week of training if you wish to. Don’t beat yourself up through, work within the range of thought that 3 workouts are good and 5 workouts in the week is brilliant. Allow for flexibility of life that sometimes you smash it and other weeks you do what you can with the time that you have.
Building in flexibility allows you to repeat a week if you wish to before moving on so go for it!
There are a few things you can try like foam rolling, stretching, Epsom Salt baths and massage. In addition you may want to try.
You mat be surprised to hear that DOMS (Delayed onset of muscle soreness) can improve quicker with exercise! So, keep going and you’ll recover quicker.
Between 12 and 15 reps is perfect: This varies slightly between exercises but roughly this should do it. If you wear headphones at the gym I use a Tabatha timer that I set up and it beeps through the headphones. Really handy when working out at the gym but only if you wear headphones.
Here’s the one I use:
Here’s the one I use:
Yes!! Resistance Bands made an appearance in Strong & Lean, Sculpt & Tone, Body Blast and FIT&FIRM week 4
Your choice of walking/biking 30 minutes 5 out of 7 days is fab and if you wanted to add in a short walk on your rest days too that would be wonderful. It’s really just thinking about getting a little more movement in if we can because it’s so good for both our mental and physical wellbeing. In saying that you don’t have to be really strict with it. Keep your additional movement in mind and do what you can, when you can.
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