How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the foam rolling in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Foam Rolling: how to do it and muscles worked

The foam rolling mainly works your full body. You need simple equipment.

Muscles worked

Main

Full body

How to do the foam rolling

1
Place a foam roller on the floor and sit or lie on it so that the target muscle, such as calves, quads or back, rests on top. Support your weight with your hands or feet.
2
Slowly roll along the length of the muscle, about 2 to 3 inches per second. Pause on tender spots for 20 to 30 seconds until the tension eases.
3
Breathe slowly and stay relaxed. Spend 1 to 2 minutes on each muscle group, and apply only as much pressure as feels like good discomfort.

Form tip: Never roll directly over joints or your lower back. Stop if you feel sharp pain, tingling or numbness.

Common questions

Which muscles does the foam rolling work?: The foam rolling mainly works your full body.
What equipment do I need for the foam rolling?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the foam rolling in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.