Post Workout Fatigue-Reasons and Solutions

By Albert Howard

Have you ever felt totally worn out after a workout that you couldn’t move or even climb the stairs? Maybe your workouts make you fatigued. It’s pretty common for post-workout weariness to hit you.

It’s typical to feel weary or have DOMS (delayed-onset muscular soreness) after a hard and intense workout session. Significant fatigue can continue considerably longer than regular attacks of exhaustion, affecting your health and daily life.

Post Workout Fatigue Symptoms

Overtraining causes workout tiredness. It can leave you weary and sore for long durations.

Here are some of the fatigue symptoms that you may face after workout sessions: 


Overtraining can overload the nervous or hormonal systems, affecting sleep.

Sleeping generates hormones that aid muscle repair. If you don’t get enough sleep, your body produces stress hormones like cortisol.

A 2017 review journal examined the short-term effects of interrupted sleep, including stress, depression, pain, anxiety, and cognitive, memory, and performance deficiencies.

Poor sleep quality also affects mood, stress, and even cognitive performance.

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Low immunity

When you overtrain and don’t rest, your body rips down fat and muscle.

When your body can’t heal damaged muscle tissue, your immune system can be impaired.

A 2019 review indicated an athlete’s risk of disease may be enhanced by competition, high effort, and immune system stresses.


Overtraining can cause long-term injuries.

Overused muscles and joints can cause pain that can last around 2 weeks straight. Therefore, it also increases the risk of different severe health issues and also affects the career.

Preventing Workout Weariness

Workout weariness is pretty common among many fitness concerns. Moreover, this can also prevent you from performing intense workouts. So, here in this section our experts have shortlisted the ways you can prevent workout weariness. 

Warm-up and resting are essential.

A healthy warm-up and cool-down may lower heart and muscular stress. 

Moreover, warming up your body increases blood flow to the muscles which can prevent severe injuries like muscle torn. Warming up can lower muscular discomfort and injury risk as well.

A cool-down session isn’t complicated or long. Walking or jogging for 5-10 minutes on a treadmill increases blood flow.

Even holding on a single position for 10 seconds or longer can assist improve flexibility and range of motion.

Light Therapy 

Red and infrared light may penetrate skin and body tissues safely and without any pain. Moreover, cell metabolism is stimulated and light helps mitochondria finish their respiratory cycle so cells heal faster.

880nm infrared light has the most natural therapeutic effects and is also considered one of the most effective compared to other wavelengths. 660nm red light increases circulation, oxygenation, cellular healing, and reproduction in joints and tissues. 

Regular sessions of stand up light therapy can aid with muscle discomfort, spasms, tiredness, and even stiffness. However, before you get any of these therapy devices, ensure that you consult with your doctor first and know the procedures of carrying out the therapy sessions. 


The BHF recommends 6-8 glasses of water daily. Hydration is necessary at all times, especially when you are carrying out your exercise sessions.

According to experts, drink plenty of water before, during, and after a workout, and not rely on thirst alone. When you’re thirsty, you’re often dehydrated.

Drink two cups of water before a workout and every 15-20 minutes while it. If you exercise for an hour, drink two cups of water or more.

If you don’t prefer water, add fruit or sip ginger or peppermint tea. This can give an additional flavor that would complement the dehydration.

Post-Exercise Snack

Healthcare experts recommend eating protein and carbs after an exercise to assist muscles recover and replace glycogen.

When you’re in a rush, a protein smoothie or bliss balls can help with muscle rehabilitation. This can indeed come in handy especially when you are going for intense workout sessions.

Rest and Recharge

Rest and recovery days are vital in any fitness routine. You need to rest between workouts to allow the body to adapt, mend, and strengthen itself while replenishing muscle glycogen and repairing bodily tissue. Without proper rest and healing, you simply can’t improve in your future exercises.

Progressively Exercise

A workout regimen that increases in complexity and intensity as your strength and fitness improve can assist prevent overtraining.

Some Sweat programs have foundational weeks that teach you the basics.

Self-care prevents weariness. Focus on prevention, listening to your body, and knowing your boundaries.

Stretching before and after workouts will help you avoid prolonged muscular soreness. A balanced diet that includes lots of water and protein will help you reach your health and fitness objectives.

If you experience workout weariness, prioritize your health and get enough rest.

Bottom Line

There are many reasons why people may experience post-workout fatigue. Some of the causes can be due to low immunity, injury-prone behavior, and improper recovery. There are ways to prevent this type of fatigue and also to help improve the body’s ability to recover from workouts. For example, drinking plenty of water, eating a balanced meal after exercise,light therapy and rehydration can help prevent or relieve post-workout fatigue. 

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