Benefits of Massage Devices: Amp Up Recovery & Results

Looking to increase your muscle gains, fighting off nagging muscle soreness, or just looking for a new addition to your recovery toolkit? Maybe you’ve been eyeing a new massage device that promises to amp up your power, relieve tension, and level up your results.

But wait — are percussion muscle massagers really worth the investment, or are they just another trendy gym toy? We’re here to break down the benefits of massage devices so you can make the best decision for your recovery and performance, in and out of the gym.

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Key takeaways: The benefits of massage devices

Massage devices use rapid percussive pulses to deliver deep tissue massage.
They can help reduce muscle soreness, improve blood circulation, support recovery after workouts, and provide targeted pain relief when used correctly.
Massage devices can be used before workouts and with an active warm-up or as a post-workout relaxation tool.
The head attachments and massage styles you use will depend on your training goals and your body’s needs.
Percussion therapy sessions typically last five to 15 minutes and can be safely done three to five days a week.
Massage devices are a membership perk available at many Anytime Fitness gyms.

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The benefits of massage devices for strength training

It’s true: Percussion muscle massagers can help speed up recovery, relieve tension, and ultimately, improve your performance and results. Here are five key benefits of massage devices — and the science behind them.

1. Improves blood circulation

Using a massage therapy tool (like Theragun or Hypersphere) can temporarily increase local blood flow to the muscles you focus on. A 2023 literature review published in the International Journal of Sports Physical Therapy noted that exposure to vibration or percussion therapy promotes increased metabolic activity in the muscles, including increased blood flow. This may contribute to increased explosive muscle strength.

2. Reduces muscle soreness and pain

The same literature review also reported that vibration massage can cause short-term reductions in muscle stiffness — and it may even have neurological effects that alter pain perception. Translation: fluid, pain-free movement before, during, and after your workout.

3. Increases range of motion without reducing strength

Massage devices have also been shown to improve range of motion up to 72 hours post-exercise, but the jury is out on whether they're beneficial for strength, balance, acceleration, agility, and explosive activities. The gist: Increased range of motion may help you execute your lifts with proper form, but it will take time to lock in the massage therapy routine that best fits your body and goals.

4. Supports injury recovery

In general, percussion therapy is best used as a complement to professional guidance (aka a physical therapist or your AF Coach) rather than a standalone solution for ongoing injuries.

However: For general noninflammatory issues like chronic tightness or overuse-related discomfort, percussion therapy devices may help by:

Reducing protective muscle guarding around the area
Improving tolerance to movement
Supporting circulation to surrounding tissue

Keep in mind that percussive therapy should not be used directly over:

Acute injuries like muscle strains
Areas of swelling or bruising
Joints, nerves, or bony structures

Taken together, these benefits help you recover stronger and ease back into your regular strength training routine sooner.

5. Supports decreased stress

In some ways, using a percussion tool is like having a massage therapist right at your fingertips. It goes without saying, but that’s a benefit that’s hard to pass up! Massage devices can provide fast relief to areas where your body carries stress and tension, especially the neck and shoulders. Plus, in certain settings, massage therapy may help reduce levels of cortisol, your body’s natural stress hormone.

Massage devices are a versatile recovery tool

Even if you’re an experienced lifter, recovery can be a limiting factor in your results due to hard training sessions, muscle soreness, or short-term reductions in mobility. All these effects can impact how much you’re able to train (and how effective it is).

The benefits of percussion therapy devices can help bridge the gap between training and recovery to support your muscles. Used before or after a workout, as a treatment for injuries, or simply as a muscle relaxation tool, massage devices can help you feel more prepared for your next lift and ultimately, get better results.

Note: Massage therapy is not a replacement for the fundamentals of recovery like sleep, nutrition, and smart programming.

Using a massage device before vs. after exercise

Is it better to use a percussive device before or after a workout? The answer: Both can be effective — it just depends on your goals.

Before a workout: When paired with an active warm-up, percussion therapy can briefly increase blood flow and reduce perceived stiffness in tight areas. This is especially helpful if your goal is to improve movement readiness.

After a workout: Many people find that post-workout massage provides the greatest recovery benefit, especially after high-volume or high-intensity sessions. Post-exercise use may help reduce soreness and promote relaxation by calming the nervous system and addressing specific areas that feel overworked.

Choose a massage device that fits your goals

In addition to when you use percussion therapy, the type of massage and how you do it can also affect your results. Consider these head attachments and wave types and how they align with your training goals:

Head attachments

Flat heads: Ideal for general use because it offers a balanced blend of coverage, comfort, and versatility with even pressure distribution.
Round, soft heads: Ideal for relieving moderate muscle tension, daily recovery, or pre-workout treatment. If you’re looking for a massage-like feel, this is the one for you.
Bullet-style heads: Ideal for experienced users to use on dense tissue — these heads deliver highly concentrated force into chronically tight tissue and knots, which broader heads can’t access as precisely.

Small, low-amplitude waves

Better for beginners
Easier to control
Ideal for sensitive areas like the neck, shoulders, and calves

High-amplitude, high-power waves

Better for experienced users
More effective for large muscle groups like glutes and quads
Should be used carefully and briefly

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Myth-busting: Does percussive massage remove body toxins?

During exercise, muscles produce normal metabolic byproducts that are sometimes mistakenly called “toxins.”

While percussive therapy devices don’t remove toxins from the muscles, they do promote blood flow and influence nerve signaling, which can help move these byproducts out of the muscle and into the bloodstream. From there, waste is processed and removed by the liver, kidneys, and lymphatic system — not by the device itself.

In short: Percussive therapy supports recovery by helping the body move things along, but true detoxification happens in your organs, not your muscles.

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How to make percussion therapy part of your exercise recovery routine

So, how often should you use massage devices as part of your routine? Despite how good percussion therapy feels, more is not always better. Massage works best when used consistently and conservatively rather than aggressively or excessively (this can lead to tissue damage or bruising that can set your training back).

Most people can safely use a percussive therapy device three to five times per week, depending on training intensity and individual tolerance. For heavily trained areas, daily use is possible but should be kept light.

Note: A typical massage session lasts five to 15 minutes for most — and more intense sessions should be limited to one to two minutes per muscle group.

Pump up your recovery with percussion therapy

Even for the most seasoned strength trainers, muscle soreness and tension can be a nuisance — and sometimes, a barrier to getting the results you’re working so hard for. Consistent use of percussion muscle massager tools could be the recovery solution you need to improve range of motion, release tightness, increase blood flow, and feel good so you can train your best.

Bonus: You don’t have to own a massage device to reap the benefits. Percussion tools are available at many Anytime Fitness gyms. Check with your local gym to see what’s available.

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