Best Ways to Recover From Workouts
Best ways to recover from workouts for moms who want to feel stronger, not sorer—gentle tips to help your body bounce back in your own way.
Let’s be real—some days, just making it through a workout feels like a win. You’re juggling a million things, and squeezing in 20 minutes of movement between work, kids, dinner, and life is basically superhuman. But then… the next day hits. Muscles are sore, energy is low, and your brain feels like it’s made of mashed potatoes. So what now?
That’s where recovery comes in.
Finding the best ways to recover from workouts isn’t about fancy routines or supplements you can’t pronounce. It’s about listening to your body. Every mom is different. What works for your best friend or some trainer on Instagram might not vibe with your world. And that’s okay. The goal isn’t perfection—it’s feeling good in your body again (and maybe being able to sit down without groaning 😅).
Here are some smart, gentle, realistic ideas to help you bounce back after moving your body. Take what fits, leave what doesn’t. You’re the boss.
1. Hydration Isn’t Optional (Sorry, Coffee Doesn’t Count)
Water is like magic, honestly. After a workout, your muscles need it. Your brain needs it. Even your skin will thank you.
I keep a big bottle by the sink and try to sip every time I walk past it. (Bonus tip: a silly straw makes it more fun. Yes, even for grown-ups.)
If plain water is boring, try adding a splash of lemon or some frozen fruit. Electrolyte drinks can help too, especially after sweat-heavy workouts—but try to skip the sugar bombs. There are some great clean options out there now.
2. Sleep Is Still the Queen
I know. Sleep can be a joke when you’re a mom. Whether you’ve got a baby waking up at 3 a.m., or your brain just won’t shut up at night, it’s not always easy.
But sleep is when your body repairs muscle tissue. If you can sneak in even a 20-minute nap (yes, with laundry on your lap), it counts. And if you can’t? Just laying down and resting your eyes for a bit helps more than you’d think.
Pro tip: Put your legs up on the wall for five minutes. It calms your nervous system and helps with circulation.
3. Gentle Movement > Total Stillness
This might feel weird, but sometimes the best recovery is more movement. Not another workout—but something chill. Like stretching, walking the dog, or doing a little yoga flow on the living room rug while your toddler climbs on you.
It helps blood flow and actually makes soreness fade faster.
Try a short walk after dinner. Even ten minutes makes a difference. Plus, it’s some precious “me time” (and no one will ask you for a snack on the sidewalk).
4. Fuel Your Body Like You Mean It
Food is part of recovery. That post-workout protein shake? Not just for bodybuilders. After a workout, your muscles are ready to absorb nutrients and rebuild.
You don’t need to count grams or track macros unless that’s your thing. Just aim for a little protein, some carbs, and lots of color. Think: eggs and toast, a smoothie with banana and peanut butter, or leftover chicken with sweet potatoes.
Listen to your hunger. Trust it. Your body’s pretty smart.
5. Don’t Skip Stretching (Even If You’re in a Rush)
I used to skip this all the time. Like, all the time. But then my lower back started throwing shade at me on the daily. So now I take just 3–5 minutes post-workout to stretch whatever I just worked.
Try this: stand in the kitchen while your coffee brews and reach down to touch your toes. Or roll your shoulders back and down while you’re brushing your teeth. It adds up.
6. Epsom Salt Baths = Mini Spa
If your muscles are screaming, this one’s dreamy. Epsom salt is full of magnesium, which can help ease soreness. Pour a cup or two into a warm bath, soak for 15–20 minutes, and let your muscles melt.
Light a candle. Lock the door. Tell your family you’re in a “strategy meeting.”
7. Listen to Your Gut (Not Just the Apps)
Here’s the truth: no app or expert knows your body better than you do. You might feel amazing the day after a workout, or you might feel like a train ran over you.
Some moms can bounce back with a protein shake and a walk. Others need a full day of rest and a heating pad. Neither is wrong.
Tune in. Are you tired, or just lazy-tired? Are you sore, or is something actually hurting? There’s a difference. Recovery isn’t just physical—it’s mental too. Give yourself grace.
8. Support Is Recovery Too
A lot of us try to do it all alone. But recovery also means emotional energy. Who’s in your corner? Is there someone you can text when you’re sore or just need to vent about how pushups suck?
Even five encouraging words from a friend can give your brain the boost your muscles are craving.
Find your people. Be someone else’s people. It matters.
To Sum It Up: Best Ways to Recover From Workouts
There’s no one-size-fits-all when it comes to the best ways to recover from workouts, especially for moms. But here’s a little cheat sheet:
Quick Tips for Recovery:
- Drink water (add lemon or fruit to make it fun)
- Get rest (sleep, nap, or just sit still)
- Move gently (walks, stretches, kid-wrangling counts)
- Eat something real (with protein and carbs)
- Stretch often (micro-moments work)
- Take baths (Epsom salts = yes)
- Trust yourself (your body knows what it needs)
- Lean on support (ask for help, vent, laugh)
You’re already doing something amazing by showing up for yourself. Every workout, every recovery step—it adds up. Be proud of what your body can do. Be kind when it needs a break.
You’ve got this 💪
(P.S. Want more tips like these? Or have a favorite recovery trick? Drop it in the comments or shoot me a message. I’m all ears.)