We focus a lot on our workouts, but a big part of getting stronger is recovery. When we workout, we know that we gain strength as we place stress on our muscles. The stress breaks down the muscle tissue, and then during recovery, the body repairs and rebuilds that tissue to be stronger than before.
So if you want to get stronger and get the most benefits from your workouts, one of the best things you can do (in addition to being consistent in working out) is to be sure you work on recovery.
Most people think of “recovery” and the first thing that comes to mind is “rest”. However, rest and recovery are different. Rest means that you took the day off from working out or just relaxed at home or on vacation. While recovery does include some rest, it is much more than just resting the body.
There are 3 important components of recovery…
nutrition, sleep, and stress management.
Together, these things help your body repair itself after exercise and get stronger. With that in mind, here are a few things you can do to maximize your recovery:
Nutrition: Try to increase your amount of vegetables and fruit and get an adequate amount of protein. 1–1.5 grams per pound of lean body mass is a good place to start.
Sleep: Focus on getting plenty of quality sleep each night. Turn off those electronics well before bedtime, read a good book, meditate or wind down naturally to get your body ready for a restful night. Try to go to bed and get up at the same time if you have trouble with sleep.
Stress Management: Our lives are busier than ever and so many of us have high levels of stress on a daily basis. Think about activities that you enjoy that help decrease your stress and try to incorporate them into your day. Maybe walking with a friend or alone, doing some deep breathing exercises, stretching, or just pausing to think of a few things to appreciate in your life or your day.
We’d like you to think of your recovery as just as important as your actual training sessions. If you feel like you’re not hitting your fitness goals despite being consistent with your training sessions, take a look at your recovery. It might be the thing that’s holding you back and a few small tweaks may be just what you need.