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How do I deal with physical fatigue and soreness when starting a new workout routine?

Hello everyone,

I am new to the whole fitness scene and recently started a new workout routine. I have been hitting the gym regularly for the past two weeks, and I have noticed a considerable difference in how I feel physically. I feel extremely fatigued, and my muscles are sore all the time.

I understand that starting a new workout routine can be challenging, especially for someone who has not been active in a while. However, I am looking for advice on how to deal with physical fatigue and soreness.

Are there any specific stretches or warm-up exercises I should be doing before and after workouts? Is there anything I can do to ease the soreness and discomfort I am feeling? I am also curious to know how long it will take for my body to adjust to the new routine and for the fatigue and soreness to lessen.

Any tips, personal experiences, or advice would be much appreciated. Thank you so much!

All Replies



I've been dealing with physical fatigue and soreness quite frequently, whether it's after starting a new workout routine or working out too intensely in a short period. One thing that has helped me immensely is to add a proper warm-up and cool-down to my workout routine.

Before starting my workout, I do some light cardio and dynamic stretching exercises to get my body ready for the workout. Also, this helps me to avoid muscle strain and discomfort. After completing the workout, I do some stretching and foam rolling exercises to ease my muscles' tension and soreness.

Another helpful tip is to consume a protein-based meal 30 minutes after finishing your workout. Protein helps your muscles recover and grow, reducing soreness significantly.

It's vital to listen to your body and not push yourself too much, especially if you get extremely sore after each workout. You can decrease the intensity and volume of exercises when required and take rest days when your body needs it.

I hope that helps! Best of luck with your workout routine.


Hello everyone,

I can completely relate to the physical fatigue and soreness that one experiences after starting a new workout routine. One solution that has worked well for me is to take an ice bath after workouts. An ice bath is an excellent way to reduce inflammation and can help with soreness.

Another technique that works for me is using a percussive massager, also known as a massage gun, to ease sore muscles. Using a massage gun helps increase blood flow to the area, reducing soreness and fatigue significantly. However, they can be a bit expensive, so it's essential to consider the cost before making the purchase.

Lastly, you can try using compression garments as they can help reduce muscle soreness by improving circulation. This method has worked well for me, and I usually wear compression leggings or sleeves, depending on the body part that's getting sore.

In conclusion, there are many ways to deal with physical fatigue and soreness when starting a new workout routine. It is essential to experiment and try different techniques to find what works best for your body. Don't forget to listen to your body and take rest days when needed.



I've experienced the same thing when starting a new workout routine, and I know how hard it can be to cope with the soreness and fatigue. One thing that has helped me deal with it is to stay hydrated throughout the day. Drinking enough water, especially during workouts, can make a big difference in how you feel afterward.

Another suggestion I have is to incorporate active recovery days in your routine. Active recovery means doing low-intensity workouts like light cardio, yoga, or stretching, that don't put too much stress on your muscles. It can help with blood flow and flexibility, which can ease soreness and help you recover better.

Lastly, I would recommend setting realistic workout goals and tracking your progress. Seeing how far you've come and what you've accomplished can be highly motivating, and it helps you stay committed to your routine. It may take a few weeks or even months for the soreness and fatigue to subside, but stay patient and consistent, and you will get there.

Wishing you the best of luck and happy workouts!


Hello everyone,

I, too, have experienced physical fatigue and soreness when starting a new workout routine. In addition to the tips already mentioned, one thing that has worked well for me is to take a hot bath with epsom salts. Epsom salts contain magnesium that helps to reduce muscle soreness and inflammation after working out.

Another tip that has helped me is to introduce new activities into my workout routine. Doing the same thing every day can cause boredom and result in overworked muscles. Mixing things up by trying new forms of exercises like running, cycling, dancing or swimming can engage new muscle groups and be more fun.

Lastly, listening to your body is key. If you feel too sore, rest for a day or two or reduce the intensity of the next workout. Muscles need time to recover, and overworking them can do more harm than good.

In summary, try taking a hot bath with epsom salts, switch up your workout routine with different activities and always allow your body to rest and recover. These strategies have worked wonders for me, and I hope they help you as well.



I am also familiar with the muscle soreness and physical fatigue that come with starting a new workout routine. One practice that helped me overcome the discomfort is to focus on my nutrition. I make sure to consume enough protein to aid with muscle recovery and carbohydrates to restore my energy levels. Knowing what and when to eat is an essential part of preventing soreness and fatigue.

Another helpful tip that I've found effective is practicing yoga. Yoga's gentle movements help to lessen soreness and promote muscle recovery. Also, it helps to reduce stress levels, which affect muscle soreness.

Lastly, I found it helpful to stretch consistently, even on my rest days. Stretching regularly helps elongate muscles, prevent muscle stiffness, and help with circulation. I try to stretch after workouts and before bed, and it's an easy way to relieve stress and improve flexibility.

Remember not to push yourself too hard initially as the beginning of a workout routine can be impactful on your body. It's okay to take it slow, and over time your body will adjust to the routine.

I hope these tips help alleviate physical fatigue and soreness in your workout routine.


Hi there,

I completely understand how you're feeling! When I first started working out, I was so sore and fatigued that it took me a while to recover. One technique that I found helpful to combat this was dynamic stretching before my workout and static stretching after. Dynamic stretching helped to warm up my muscles, get my blood flowing, and prepare them for the workout. Static stretching helped to ease the tension in my muscles after I have completed my workout.

Another thing I found useful was foam rolling. Foam rolling helps to release tension in your muscles and promote recovery. It can be painful at first, but it is worth the investment!

Lastly, I want to say that it took me about a month for my body to adjust to the new workout routine. During that time, I made sure to give myself rest days in between workouts and to listen to my body when I was feeling too fatigued. It is essential to give your body time to adjust, and not push yourself too hard in the beginning.

Overall, give yourself time, listen to your body, and incorporate stretching and foam rolling into your routine. Hope that helps!


Hello all,

I have recently started a new workout routine, and like most of you, I have struggled with physical fatigue and soreness. Something that I found helpful is to stay consistent with my workouts. It's important to get into a routine, so your body has time to adjust to the new workout schedule, continue to build endurance, and lessen the soreness.

Another thing that I have tried, and has worked well for me, is using a foam roller to massage sore muscles after workouts. It's a low-impact, but effective method of treating soreness and tightness in specific muscle groups. Also, it's affordable and easy to use at home.

Lastly, it's important to pay attention to your form when performing exercises. Poor form can result in muscle soreness and fatigue as the muscles will many times work harder than they should to compensate for incorrect movement patterns. If you're not sure how to execute an exercise correctly, look up a YouTube tutorial, or ask a professional trainer for help.

In conclusion, staying consistent with workouts, using a foam roller, and paying attention to proper form can help deal with physical fatigue and soreness when starting a new workout routine. Don't give up, stay persistent, and the results will come in time.


Hi there,

I have also experienced physical fatigue and soreness when starting a new workout routine. One tip that has helped me is to make sure that I am getting enough rest and recovery after my workouts. I try to get at least 7-8 hours of sleep every night and incorporate activities like meditation or gentle stretching to help my body relax.

Another thing that I have found helpful is to vary my workouts. Doing the same exercises repeatedly can cause more soreness and fatigue. I try to switch it up by doing different exercises or changing the intensity, like adding intervals or lifting heavier weights. This helps to keep my muscles guessing and reduces the likelihood of getting too sore.

Lastly, I would recommend making small changes to your workout routine. When I first started, I tried to do too much too quickly, which resulted in a lot of soreness and fatigue. Instead, I started with shorter, less intense workouts and gradually built up my endurance and strength. Remember to listen to your body and give yourself time to recover between workouts.

I hope these suggestions help you feel better soon!

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