6 Tips on How to Workout After a Tattoo

As a gym-rat or athlete, balancing your training schedule with a new tattoo can feel tricky, especially if you’re eager to get back to lifting after adding some fresh ink. When it comes to your first workout, it’s important to understand that the timing and type of exercise you can do will depend on the person, the size and location of the tattoo, and your level of pain tolerance.

For example, a small wrist piece will heal much quicker, meaning you can get back to working out soon, compared to someone who just had a full leg sleeve done. Start with a light walk before jumping back to heavy barbell work. Wearing loose clothing to avoid irritation, taking a shower right after your workout, and being mindful of your body movements are key steps to follow.

Experts recommend waiting at least a couple of days before hitting the gym again after getting a tattoo to ensure proper healing.

Can You Work Out After Getting a Tattoo?-The Short Answer

Why you should wait to workout for at least a few days

After getting a tattoo, you might be excited to get back to your regular workout routine, especially with the way exercise can make you feel and look. The release of endorphins, dopamine, serotonin, and norepinephrine during exercise gives your body that sense of euphoria and happiness often called the “runner’s high.” But as much as we’re all about advocates for healthy bodies and minds, your body needs some rest after a new tattoo.

The skin is an open wound, and introducing sweat or gym equipment can lead to infection. You’ll also want to avoid any irritation from running, lifting weights, or even yoga since the friction of clothing can cause fading, localized irritation, redness, and itching.

As your skin stretches and wrinkles during movement, it can make it harder for the tattoo to heal properly, especially if it’s near a joint, like when doing bicep exercises with an arm tattoo. Additionally, your blood pressure increases during a workout, which may cause bleeding and lead to ink damage or even further infections.

How to workout after a tattoo

1. Avoid high-intensity workouts 

After getting a tattoo, it’s important to give your skin time to heal before jumping back into high-intensity workouts. Your skin won’t be fully healed overnight, so it’s best to start slowly and ease your way back into your regular workout routine. While your body is resilient, it takes several weeks or even months for all the layers of skin to be fully repaired.

During this time, pushing yourself too hard in the gym could risk damage to the fresh ink. Taking it easy for at least a week will ensure you avoid complications as your body recovers.

2. Stay out of the pool

After getting a tattoo, it’s essential to avoid exposing it to water other than for showering or gentle cleaning to prevent infection. Bodies of water like lakes, oceans, saunas, and hot tubs are a big risk during the first month of healing.

Unfortunately, that also means no swimming or pool workouts for a while. Even if you’re a fan of cold water therapy, you’ll need to hold off on that ice bath for a few weeks until your skin is fully healed and safe from potential harm.

3. Protect your skin from the sun

To keep your tattoo looking fresh, it’s important to avoid direct sun exposure for at least a few weeks. Prolonged UV exposure can lead to cracking, fading, and even infection.

If you’re planning a long run or walk outdoors, make sure to either cover your design with loose-fitting clothing or use plenty of sunscreen to properly protect it. Additionally, avoid unsanitized water during this time to further reduce the risk of infection.

4. Wear loose-fitting clothing

When you’ve just gotten a tattoo, it’s crucial to avoid tight clothing at the gym for at least a few weeks. Items like leggings, sports bras, and compression tops can cause friction and trap heat, which may irritate your skin and even damage the ink. Instead, swap out your typical wardrobe for loose-fitting clothing.

A simple baggy t-shirt and shorts work great, and if you have a fresh ankle or calf tattoo, opt for ankle socks and low-rise shoes. If it’s a thigh tattoo, short shorts are a good choice to prevent irritation and protect the design.

5. Wipe down the equipment

Even though most gyms do a good job of sanitizing equipment, it’s always better to be safe than sorry. Before using any equipment, make sure to wipe down everything with a sanitary napkin, paper towel, or spray bottle that your gym provides. This includes barbells, dumbbells, treadmills, and rubber mats—basically anything you will touch with your hands.

Avoid direct bare skin contact with the gym equipment, especially if your tattoo is still healing, to minimize the risk of infection. Don’t constantly lift your shirt or shorts to check on it, as your hands might carry germs. And don’t forget to clean the equipment when you’re done.

6. Clean & moisturize immediately afterwards

After working out, it’s essential to clean and moisturize your tattoo right away to remove bacteria from your skin and reduce the risk of infection.

Start by taking a cool shower to clean the area and the rest of your body. Make sure to wash your hands with soap before touching your tattoo, then gently scrub the area using an antibacterial liquid soap. After the shower, apply your tattoo moisturizer or an unscented body lotion to prevent your skin from drying out or cracking.

When to workout after a tattoo

For the first 24 hours after getting a tattoo, it’s important to avoid any workout. Your body needs time to rest and repair the damaged skin, and this initial period is crucial for proper healing. After this, you can slowly progress back into your normal fitness routine, but make sure to listen to your body and take it easy as you ease back into your workouts.

The day after

The day after your tattoo, keep your workout easy. Try a long walk, low-intensity bodyweight workout at home, or a beginner yoga flow. You’ll still burn calories without much sweat. At-home workouts are great because you can wear anything, like your favorite shirt or loose pants with a fun design. Just avoid any workout routine or yoga flow that causes too much stretch or contract in the scabbing area.

After 2-3 days

After the first 48-72 hours, most people can return to their fitness routines, but it’s important to keep it at a lower intensity. Don’t rush back into the gym aiming for a new personal record (PR). Instead, ease back into your workouts, keeping your effort around 70-80% for the next 3-4 days to let your body fully adjust.

After 1 week

By the 6-7 day mark, your skin should be healed enough to return to full intensity training. This means you can push your body to the limit, but make sure to keep wearing loose-fitting clothes, sanitize your equipment, and always clean and moisturize your tattoo immediately after working out to protect it.

After 4 weeks

By the 4 week mark, swimmers can finally get back into the water, assuming there have been no infections during the healing process. For everyone else, it’s time to show off your summer body at the pool, relax in the sauna, or enjoy ice baths.

Tattoos look even better on well-built physiques, so while it’s important to train hard, your body needs that time to recover. Now, with your skin fully healed and your muscles well-rested, you can return to the gym. Just continue following basic guidelines like wearing proper clothing, sanitizing, cleaning, and moisturizing to keep your fitness regimen on track.

Final Thought

When getting a new tattoo, returning to your workout routine requires patience. Your body needs time to heal, especially within the first 24 hours. After that, start with easy activities like a long walk or light exercises to avoid irritation.

Make sure to wear loose-fitting clothing and stay away from pools or excessive UV exposure during the healing process. Slowly ease back into your workouts at about 70-80% intensity, and only return to full training after your skin is fully healed. Always remember to sanitize equipment and moisturize your tattoo to avoid infection.

Frequently Asked Question

When can I exercise after a tattoo?

You should wait 24 to 48 hours after your tattoo appointment before starting to exercise. This gives your tattoo time to begin the healing process and lets your body recover from the trauma of being stabbed hundreds of times in a single sitting.

How long after a tattoo can I shower?

You can shower as soon as 3-4 hours after getting a tattoo if you’re using a Saniderm bandage. However, if you have a plastic wrap, wait 24 hours before you unwrap the tattoo and shower. Always use cold water or lukewarm water, and avoid prolonged soaking or submerging your tattoo in water for the next 3-4 weeks to ensure proper healing.