Why recovery is just as important as your workout
Recovery is just as vital as your workout. Whether you're lifting weights, running, cycling or doing HIIT, your muscles need time to recover and rebuild. Without it, you're putting yourself at risk of overtraining, injury and burnout. But with the right recovery, you'll stay strong and be ready for whatever comes next.
In this article, we'll dive into why recovery is crucial, the different types of recovery to include, and how to give your body the rest it needs to keep progressing. Plus, physiotherapist James Rance from Richmond FC shares expert tips to help you stay on track during your recovery.
Why recovery is key to your fitness journey
You might think that pushing yourself harder and working out more will speed up your progress, but recovery time is just as important, if not more so. Rest and recharge, and you’ll see progress in no time.
Here’s why it matters:
1. Muscle repair and strength building
Exercise causes small tears in your muscle fibres, known as microtears. These tears heal during recovery, leading to muscle growth and increased strength. Without enough recovery time, muscles don’t fully repair and performance plateaus.
2. Restoring your energy
Exercise depletes your body's energy stores, particularly glycogen, which fuels muscle contractions. Recovery replenishes these stores so you’re ready to tackle your next workout.
3. Mental recharge
Recovery is as much about your mind as it is about your body. Overtraining can lead to burnout, fatigue and a lack of motivation. Giving yourself time to recover helps reset your mind, ensuring you’re refreshed and motivated for your next challenge.
4. Injury prevention
Proper recovery reduces the risk of overuse injuries, which can happen when your body doesn’t get enough time to heal. Taking rest days and engaging in active recovery helps prevent injuries, keeping you in the game longer.
“Staying active during recovery helps maintain strength, mobility and circulation – all essential for healing. While rest is important, complete inactivity can slow recovery, leading to stiffness and muscle loss.” James explains.
Types of recovery
There are different types of post-exercise recovery that you can include in your weekly schedule that can benefit your fitness goals, health and general wellbeing.
Rest days
Rest days are key for both your body and mind. They allow your muscles to repair and rebuild. Rest helps replenish your energy, gives your nervous system a chance to recover and gives your mind a break, too. With rest, you stay motivated and ready to crush your next workout.
Active recovery
Active recovery involves low-intensity movement like walking, swimming, yoga or light cycling. These exercises help improve circulation, promote blood flow to muscles and support muscle repair without adding strain. Active recovery helps keep your body moving, reduces stiffness and helps you recover faster.
Recovery exercises to add to your routine
Gentle walking or light jogging: Low-impact, helps circulation and mobility.
Swimming or water aerobics: Provides full-body movement with minimal strain.
Yoga or stretching: Improves flexibility, reduces tension and helps with relaxation.
Mobility and flexibility exercises: Focus on joint mobility and improving range of motion.
Light cycling or elliptical: Low-impact cardio that helps promote blood flow to the muscles.
Foam rolling and self-massage: Reduces muscle tightness, increases blood flow, and helps with recovery.
How to build recovery into your weekly routine
1. Adjust the frequency of rest and active recovery days
Aim for one to two rest days a week, depending on your workout intensity. Alternating between rest and active recovery days can keep your routine balanced and fresh.
Consistency is key when it comes to recovery. Taking scheduled rest days allows your body to perform at its best and reduces the risk of burnout.
2. Listen to your body
If you're feeling persistent soreness, fatigue, or if you notice your performance slipping, your body might be asking for more recovery. Stay in tune with how you’re feeling and adjust accordingly.
“It’s about working with your body, not against it, to heal safely and sustainably.” mentions James.
3. Give yourself extra recovery after intense workouts
After high-intensity workouts or heavy lifting, consider adding an extra recovery day to let your muscles fully repair.
Other key elements of recovery
Taking a break from working out every day isn’t the only thing you can do to help your body recover. Other big factors in your muscle recovery are:
Sleep
Sleep is a game-changer for recovery. Aim for seven to nine hours of quality sleep each night. It’s during sleep that your body produces growth hormone, which is key for muscle repair and growth.
Nutrition
Give your body the right fuel for recovery. Protein helps repair muscles, while carbohydrates restore glycogen stores. Hydration is key too, stay hydrated to keep your muscles performing at their best. After workouts, try meals that mix protein and carbs for the best recovery.
Avoiding common mistakes and signs of overtraining
Signs of overtraining
When your body doesn’t get enough rest between workouts, you are at risk of overtraining. Watch for signs like chronic soreness, declining performance, frequent illness, mood swings and irritability. If you notice any of these, take a step back and give your body more recovery time.
When soreness is normal: DOMS vs injury
It’s important to know the difference between Delayed Onset Muscle Soreness (DOMS) and an injury.
DOMS is common after intense exercise, typically appearing 24 to 48 hours later as general muscle soreness that fades with time. It’s a sign your muscles are adapting. However, if you experience sharp pain, swelling or restricted movement, that could indicate an injury, and it's crucial to seek professional advice.
James explains, “Always follow your physiotherapist’s guidance and progress gradually. Pushing too hard too soon can lead to setbacks or even re-injury.”
Rest, recover and unlock your full potential
Recovery isn’t just about preventing burnout, it’s essential for long-term progress, staying injury-free, and feeling your best. Balancing training with proper rest helps you build strength, stay motivated, and avoid setbacks. Remember, rest isn’t a pause in progress – it’s part of it.
If you’re still feeling sore or experiencing pain between sessions, it could be more than just fatigue. You might be pushing through an injury. If you're an nib member with Extras cover that pays benefits for physio, you can book an appointment with a physiotherapist in our First Choice physio network to get expert care and agreed rates. Find a trusted physio using our Find a Provider tool.
The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional.