Fitness model Ankita Patil, recently emphasized the importance of post-workout habits, highlighting a crucial yet often overlooked aspect of fitness: recovery and what follows after a workout. In a post shared on April 10, she outlined five common post-workout mistakes that could be hindering progress, urging fitness enthusiasts to pay as much attention to their recovery routines as they do to their workouts to maximize results and avoid setbacks.
1. Skipping the Post-Workout Meal
Skipping a meal after exercising, even when you’re not hungry, is a significant mistake. According to Ankita, refueling post-workout is not optional but essential. When you exercise, your muscles break down and energy reserves deplete. A nutrient-rich meal or snack helps replenish glycogen stores, repair muscle tissue, and kick-start recovery. Neglecting this step can delay progress, reduce energy levels, and hinder muscle growth. Therefore, even a light but balanced post-workout meal can make a big difference in your fitness journey.
2. Doing Cardio After Lifting Weights
While both cardio and strength training have their benefits, the order in which they are done matters. Ankita cautions against performing cardio immediately after weightlifting. This sequence can inadvertently lead to muscle loss instead of fat loss, negating the efforts put into strength training. Cardio post-lifting may also leave the muscles depleted of energy and reduce the effectiveness of both types of exercise. For those aiming to build or maintain muscle, it’s better to separate cardio from weight sessions or do them on alternate days.
3. Skipping Rest Days
Rest days are often underestimated but are a vital part of any fitness regimen. Ankita emphasizes that recovery is not a luxury; it’s a necessity. Skipping rest days or overloading your schedule post-workout can result in overtraining, fatigue, and even injury. Muscles grow and repair during rest, not during the workout itself. Without adequate recovery, progress may plateau or even reverse. Hence, rest should be viewed as an essential component of training, not an optional break.
4. Sitting Around in Sweaty Clothes
After an intense workout, it can be tempting to relax in your gym attire, but Ankita warns against this habit. Remaining in sweaty clothes can lead to skin irritation, rashes, and other hygiene issues. Moisture-wicking clothes hold sweat and bacteria close to the skin, which may result in breakouts or infections. Ankita shares her personal experience, stating that she now changes clothes immediately after working out — a lesson she learned the hard way. Prioritizing hygiene post-exercise is important for both comfort and health.
5. Scrolling for Hours After Your Workout
It’s common to feel a post-workout mistakes, but using that energy to stay up late on your phone can backfire. Ankita points out that scrolling through social media or watching reels instead of resting can disrupt sleep — the very time your body needs to recover. Sleep plays a critical role in muscle repair, hormonal balance, and overall recovery. Poor sleep can compromise the gains made during workouts. In short, gains need rest too, so it’s important to power down screens and prioritize sleep after exercising.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
