How long is the regeneration time – For Muscles

Every trainer has already heard several statements about the regeneration time after endurance or strength training. Usually, one day break is spoken. As the following table shows, this is often not enough! The following are the recreation times for trained and untrained athletes between the ages of 18-30 years in endurance and strength training. For younger and older athletes these times extend somewhat.

Regeneration after persistence


Loose persistence training

Coarse Pulse range: 65-75%

e.g. 1-2 hours jogging

Regeneration time: untrained: 24 hours, trained: 12 hours

Intensive perseverance training

Coarse Pulse range: 75-85% HRmax

e.g. 1 hour Tempodauerlauf, Berglauf

Regeneration time: untrained: 48 hours, trained: 24 hours

Highly intensive persistence training

Coarse Pulse range: 85-100% HRmax

e.g. 30 minute sprint interval runs

Regeneration time: untrained 72 hours, trained 36 hours


Read More: Strong Upper Body Muscle Techniques

Regeneration times after force training

Strength workout

e.g. High repetition numbers not to the repetition maximum (nWM)


Regeneration time: untrained: 48 hours, trained: 24 hours

Maximum strength or muscle building

e.g. Bench presses with a low repetition number up to the repetition maximum (WM)


Regeneration time: untrained: 3 days, trained: 36 hours

High intensity or plyometric force training:

e.g. HIT or explosive squat jumps

Regeneration time: untrained: 4 days, trained: 3 days

What can you do in the regeneration period?

The regeneration times always refer to the respective stressed body structure. Other structures can easily be trained in the breaks. In the regeneration time of strength training, a persistence training can be completed, with the exception of the highly intensive variants, and vice versa the same way.

What should you do with muscle soreness?

The already loaded muscles should not be trained in a muscle soreness! A relaxed endurance training, which does not cause the painful body structures too much stress, but the regeneration: Running helps against muscle soreness in the upper body, just as swimming supports the regeneration of the leg muscles.

Can the regeneration time be shortened?

By means of a cool-down phase (waste-heat phase), e.g. A slight leakage, training-accumulated accumulations of lactate and other degradation products can be transported away more quickly and thus the regeneration times can be shortened somewhat. This makes a cool-down phase essential, especially after competitions and intensive training sessions. Through this active regeneration design you are encouraged to restore the physical balance (biological adaptation) and is fit faster for the next workout.

Reading: Make your Body Flexible

By cold baths immediately after high loads, the inflammatory processes in the muscle can be minimized and the circulation is stimulated. The regeneration accelerates considerably. The football national team applies this method after the games in tournaments.

Rapid regeneration can also be significantly shortened by a rapid supply of food directly after the load. In performance sports, for example, soccer players already receive a small snack of valuable carbohydrates and high-quality proteins in the cabin.

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