At some point during your workouts, you might have experienced muscle shaking or trembling. Many think it is a sign they are having a good workout and that can be true, but to what extent?
What generally happens is you are too sore the next day or day after to get back into your routine. Because muscles develop through consistency – exercising each day or at least every other day – what did you really accomplish if you worked them so hard that you can’t get back into your routine for a few days or even a week?
Besides overtraining during a workout, there are four other reasons why you might have muscle shake:
1) Lack of sleep
While you sleep, your body is repairing itself. As you exercise, small minuscule tears in muscle fibers occur. It is through the healing process at night that your muscles not only repair themselves, but actually get stronger in the process. However if you are sleep deprived, your muscles don’t have adequate time to repair, so you are going into your workout the next day with tired, damaged muscles that have not recovered from your last workout.
2) Pushing to the extreme
Part of your fitness routine should be a day of rest per week. But what does “a day of rest” really mean? It depends on your training routine. If you train hard, your day of rest should not tax your body more than a casual walk. If your training intensity is light to moderate, then you could play a sport, go for a longer walk, or participate in a yoga class. Yoga is a great rest day sport as it also rests the mind through meditation.
If you are just starting out in a fitness program, you may want to rest after two days of training instead of only once per week. That would give you two days of rest in a 7-day period. As your fitness level increases, then you can drop down to one day of rest per week.
Also, take a week off, or at least lessen your training intensity, after eight weeks of training. During your off-week, focus more on stretching and flexibility-type training.
3) Using muscles not used to exercise
You may also experience muscle shake if you try a new routine that uses muscles not used to being worked. Once you start to feel the shake, stop and rest. To continue sets you up for a possible injury due to other muscles trying to compensate for the ones getting tired.
4) Lack of water
When you are not drinking enough water, the electrolyte balance in your muscles gets imbalanced. And because it is the electrolyte balance that causes muscle contraction, your muscles have trouble performing the way they should, which results in muscle shake.
You should drink at least 64 ounces of water per day anyway, but if you are training hard, up that amount to half your body weight in ounces of water.
Muscle shake is not good for all of the reasons mentioned above. Listen to your body and react accordingly.