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Weights challenge your muscles to do work. Getting stronger takes repeated, suitable training and progression, rather than the promise that one recovery routine will build strength for you.
Give the muscles a suitable challenge
The NHS defines strengthening activities as making muscles work harder than usual, using body weight or an external resistance. Weights are one option, alongside bands and other activities. The aim is work that fits your ability, not a test of the heaviest weight you can lift on day one. [1]
Build skill as well as load
The NSCA describes learning fundamental movements, monitoring technique and providing feedback. As a movement becomes familiar, adding load or volume gradually can provide progression. A plan should develop with your experience rather than change every exercise at once. [2]
Make the routine repeatable
NHS adult guidelines include strengthening all major muscle groups on at least two days each week. Build up gradually if you have been inactive. That population guideline is a starting framework, not an individual training programme or a reason to train through a new injury. [3] [1]
Keep massage in a different category
Massage-gun studies have looked at short-term flexibility and recovery-related outcomes, with mixed strength and power findings. They do not establish that a post-workout device session creates long-term training adaptation or replaces progressive resistance exercise. Comfort after a session and getting stronger over time are different goals. [4] [2]
Sources and further reading
- NHS: strengthening activities and building up gradually.
- NSCA: teaching movement patterns and gradual resistance-training progression.
- NHS: adult activity guidelines, including major-muscle strengthening.
- 2023 massage-gun systematic review: short-term outcomes and limited-quality studies.
General information, not a diagnosis or personal treatment plan. Recovapro sells recovery devices. Reviewed 14 November 2026.