Rest is an important part of getting stronger. From what I'm learning, when we do strength training, we're challenging our muscles, and they adapt during the recovery that follows. Too little recovery may limit our progress. It also made me think about how I judge a good workout.

I've always assumed that if I felt sore after exercise, it meant I'd got some benefit from it. Interestingly, I often feel it more after Pilates than I do after my strength class, which made me wonder why.

It seems that this feeling isn't always a reliable guide to how effective a workout has been. It can happen when we challenge our muscles in unfamiliar ways, but we don't need to feel sore to build strength or make progress.

If you've only recently started, the first few weeks can feel more uncomfortable, but that usually eases as your muscles get used to it, as I'm experiencing myself now. Giving your body time to recover can help you keep going, rather than pushing so hard that you struggle to come back for the next session.

Doing too much too soon is something I see with my husband. He can go a long time without much exercise, then suddenly go all out and do too much, which puts him off exercising again for a long time. It makes me think that starting slowly and building up gradually is the best way to create a lasting routine.

For strength training, a common starting point is one or two sessions a week with a day or two between them, and easy movement on the days in between.

Sleep is another consideration, and midlife can make it harder to get enough, which feels like cruel timing. If you've had a particularly bad night, it's fine to take it a little easier.

On rest days, gentle movement, like a walk or an easy yoga or Pilates class, can be part of recovery, as can simply getting on with everyday life. A few days off won't undo your progress. Even after a few weeks away, you may retain much of the strength you've built, although getting going again can feel harder than expected. By contrast, training the same muscles hard day after day can leave you tired and may slow your progress.

Pay attention if you're persistently fatigued, unusually sore or struggling to sleep, or if you notice sharp pain, joint pain or swelling. Sometimes, easing back and allowing more recovery can help, but if these problems persist, it's worth speaking to a healthcare professional rather than assuming exercise is the cause.

We're trying to build strength that lasts, not exhaust ourselves in the process.

Edel ✨

Next time: how do you actually know if you're getting stronger?