Can You Prevent Muscle Fatigue?

Muscle fatigue can affect you during exercise, sports, and everyday life. Maybe you can only do a few push-ups instead of your usual set of 10. Or you suddenly have trouble biking the same steep hill you travel weekly.

No matter the scenario, symptoms like muscle soreness and low energy make it hard to do your usual activities. Find out what causes muscle fatigue and how to prevent it.

What does muscle fatigue feel like?

Muscle fatigue is a gradual decline in muscle force that makes it harder to do your usual physical activities. For example, you might have trouble finishing your weekly cardio workouts at the same intensity.

It can affect any part of your body and may cause the following symptoms:

• Feeling of weakness

• Exhaustion or lack of energy

• Muscle aches or soreness

• Burning muscles

• Muscle spasms, twitches, or trembling

• Muscle cramps

• Muscle knots

What causes muscle fatigue?

First, let's look at how your muscles work.

Muscles contract to create the force needed for movement. During this process, a series of chemical reactions cause muscle fibers to contract. They do this by getting longer, shorter, or tighter. And the contraction allows your muscles to create force or output.

Repeated muscle contraction during exercise — especially high-intensity workouts — is a common cause of muscle fatigue. Researchers have several theories about why it can tire your muscles over time.

They include:

• ATP depletion:Adenosine triphosphate (ATP) is the energy-carrying molecule in your muscles. When ATP is depleted after sustained use, it can prevent or weaken muscle contractions.

• Change in muscular pH: Your muscles make more lactic acid during strenuous exercise. Experts used to think this buildup was responsible for post-workout muscle burn and fatigue. But newer research suggests otherwise. It has more to do with how that exercise-induced buildup lowers the pH in muscle cells. This creates a more acidic environment in your muscles, which can cause a burning sensation and less output.

• Loss of electrolytes: Your muscles need electrolytes to make a strong muscle contraction. But you lose electrolytes and water through sweat during vigorous exercise, which can cause fatigue and cramps.

• Aging: As we age, our muscles become less efficient. We have less ATP and other proteins that are important for muscle force and power. Plus, connective tissue can harden, and muscle fibers can shrink. This can cause a faster rate of fatigue in the muscle.

Other factors can affect how quickly you develop muscle fatigue. This includes your fitness level, exercise intensity, and environmental conditions.

What conditions make you more susceptible to muscle fatigue? 

Muscle fatigue is normal after a period of sustained activity or exercise. But some conditions make you more prone to muscle fatigue. Examples include:

• Anemia

• Autoimmune diseases, including Graves' disease and Guillain-Barré syndrome

• Chronic fatigue syndrome 

• Chronic inflammatory diseases, such as rheumatoid arthritis, chronic heart failure, and certain cancers

• Hypothyroidism

• Insomnia

• Mental health conditions, such as depression and anxiety

• Muscular dystrophy

• Neuromuscular diseases, like multiple sclerosis

• Nutritional or mineral deficits

• Stroke

• Viral and bacterial infections, such as HIV, flu, COVID-19, and Lyme disease

What are the best treatments for muscle fatigue?

Talk to your healthcare provider about treatment if your muscle fatigue is related to a condition. If overtraining triggers muscle fatigue, these tips may help you recover:

• Rest: Rest days allow your overworked muscles to heal and repair damaged tissues. The American Council on Exercise recommends resting until your muscles are no longer sore before resuming the exercise or activity. And you might not have to avoid all physical activity. You can try low-impact active recovery workouts that target unaffected muscles.

• Massage:Massage therapy is good for more than relaxation and stress relief. It may also prevent muscle soreness and aid recovery after exercise.

• Foam rolling: If you don't have time for a massage, try using a foam roller on those overworked muscles. It may help recovery and ease muscle pain and fatigue.

• Ice or heat:Ice and heat therapy can help relieve symptoms of muscle fatigue. An ice bath or ice pack can lessen muscle inflammation after an intense workout. And a heating pad, warm bath, or sauna may raise circulation to promote muscle healing.

• Sleep: Most exercise-induced cases of muscle fatigue resolve with recovery and rest. So, prioritize sleep to help your muscles heal and work properly. Adults should aim for 7 or more hours of sleep each night.

When should you worry about muscle fatigue?

Muscle fatigue after new or vigorous exercise is normal. But talk to your healthcare provider if you experience muscle fatigue often.

You should also let your provider know if you spot any of these symptoms:

• Persistent muscle weakness, numbness, or tingling

• Localized pain that lasts longer than 2 weeks

• Muscle weakness on one side of your body (this is critical, as your provider can rule out a stroke)

They will look at your symptoms and do tests to find out the underlying cause. Most causes are not serious and can be treated.

Tips to prevent muscle fatigue

Try these science-backed tips to prevent muscle fatigue.

1. Maintain a balanced fitness routine

A balanced fitness routine can help you avoid muscle fatigue. It should include the following: 

• Aerobics: The stronger your cardiovascular system is, the better it can deliver oxygen to your muscles. Regular aerobic workouts can boost your cardiovascular fitness and help you lessen or prevent muscle fatigue. Try different workout styles — like high-intensity interval training (HIIT) — to improve fatigue resistance. Aim for moderate-intensity cardio 30 minutes a day, 5 days a week.

• Strength training:Strength training boosts muscular endurance, which can help you avoid fatigue. You can use weights, machines, resistance bands, and your body weight to get started. Practice strength training at least twice weekly. And aim for 3 sets of 15 reps for each move.

2. Don't forget to warm up and cool down

Make time for a 5 to 10-minute warm-up before your workouts. Doing so helps prime your muscles for work and may boost your performance. Activities like jogging, low-intensity cycling, and dynamic stretching will do the trick. After exercise, do a short cooldown or a gradual reduction in activity. This brings oxygen back to your muscles, so they recover quicker. Walking and doing static stretches can help you cool down.

3. Stay hydrated before and after exercise

Focus on proper hydration throughout the day to make sure your muscles work at their optimum level. Water is usually the best option for moderate or low-intensity exercise. But electrolyte drinks can replace nutrients lost during long, vigorous workouts. This may prevent muscle cramps and fatigue in runners and other endurance athletes. So choose your pre- and post-workout drinks based on exercise intensity and how you feel.

4. Choose your post-workout snacks carefully

Proper nutrition is vital to staving off muscle fatigue, especially after exercise. You need a snack with protein and carbs to help your muscles repair damaged tissue and recover glycogen, which is a key energy source. There are plenty of healthy options — like yogurt with berries, hummus with veggie sticks, or tuna and crackers — to try.

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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