The Truth about Massage Guns


Stephen Holt, Timonium personal trainer

Millions of readers of national fitness magazines including Shape, Women's Health, Fitness. Woman's Day, Family Circle, Runner's World, (and many others) have made their exercise programs both more effective AND more efficient with fitness and nutrition advice from "America's Baby Boomer Expert," Stephen Holt.

In case you haven’t bought a massage gun yet …

(C’mon, all the cool kids have one)

You CAN and SHOULD believe the hype.

Here’s your TL;DR* version of recent research:
(*that’s “Too Long; Didn’t Read,” in case you’re not hip to the lingo :-)

Using a massage gun BEFORE exercise can reduce delayed onset muscle soreness [the soreness you sometimes feel about 24-48 hrs after a hard workout] and may improve performance in subsequent workouts.

Massage guns are scientifically proven to be effective for reducing acute muscle pain.

A massage gun alone may be sufficient to increase strength in de-conditioned muscles.

Make sure you’re using it properly.

(You probably aren’t, though 😉)

You should use your massage gun for less than 5 minutes per muscle, with 1 – 2 minutes being optimal for most people most of the time.

Here’s the model I use myself:


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