Even if you have been working out for years, you might not realise that you are missing some important after-workout tips. In fact, some people complain about not seeing results after months of working out without knowing that their pigging out sessions after the gym is actually ruining all their hard work.

Another example is those people who feel stiff or get injured easily simply because they did not think about what to do after their fierce workout.

The truth is, most people think more about their pre-workout preparations as opposed to their after-workout routines. It may be partly because they are either so pumped up or they are quite tired after their exercise. It may also simply be because no one ever emphasised the importance of having the right post-workout regimen.

Follow these 5 tips on what to do after you finish exercising in order to make the most of your time at the gym.

1. Stretch Again

Warming up is very important pre-workout because it prepares the body to move and sweat. But another huge reason is that stretching helps you avoid some injuries like sprains. Doing the same after the workout can, even more, decrease the risk of injuries or stiffness in the future, so you might really benefit from not forgetting this step.

A muscle recovery device like the massage gun is very useful for tired muscles. It is an exceptional gadget to add into your post-workout routine.

2. Keep Hydrated

Everyone reaching out for their water bottles after their workout is doing the right thing. This is also the reason why gyms offer fountains or other drinks (for free or otherwise), so that you remain hydrated after your body sweats a lot.

Generally speaking, you should drink a total of 8 glasses of water every day, whether before, during, or after the workout. The truth is, though, keeping yourself hydrated will make sure your muscles relax and recover quickly and efficiently after working them out.

3. Have A Shower

Sweat is not the most pleasant for everyone, which is why taking a shower after your workout will both be hygienic to keep germs away. The fact is, bacteria can multiply on the skin, putting you at risk of skin infections or breakouts.

A cold shower might actually help with cases of DOMS (delayed onset muscle soreness)1 . Lastly, you will definitely smell better after a shower than without one.

4. Rest

The body does not have a simple on and off switch that allows you to go from sedentary to fully active in seconds. It has to start easy, with some stretching to prepare the muscles before increasing intensity.

What almost everyone does not realise is that the body also needs to wind down after the session at the gym so that it can cool down, rebuild, and repair the muscles. Forcing your body to do strenuous things after a workout will get you injured.

If you have a serious goal to lose weight and get fit, then make sure you cool down afterward.

5. Eat Healthy Food

It might seem unlikely but there are those who work out and then indulge after. While eating after is important, you should stick to slow-burning carbs and other vitamins like cereals, fruits, or bread.

Greasy and salty dishes, on the other hand, will simply undo your work and should be avoided after the workout.


1. Amornpan Ajjimaporn, Rungchai Chaunchaiyakul, Sirikun Pitsamai, Waree Widjaja. Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat. J Strength Cond Res
. 2019 Aug;33(8):2233-2240. doi: 10.1519/JSC.0000000000003017