Recovery Isn’t Optional: What Every Lifter Needs to Know
A simple way to understand why recovery is so important is when we train, our goal is to progressively improve. To achieve this, we need to increase our capacity for training over time.
This requires pushing our bodies with physical stress, recovering from that stress, and then adapting to handle even more the next time. This process of stress-recovery-adaptation is how we get stronger, faster, and more resilient.
But once the workout ends, we've only completed half the job. The real progress happens during rest when our body repairs and strengthens itself. If we neglect proper recovery by under-eating, under-hydrating, or under-sleeping, we can't fully recover from that training stress. As a result, we start to plateau, burn out, or even regress (yes, get worse). Training without proper recovery is like driving a car with an empty tank—you won't get very far.
The 4 Pillars of Recovery
Nutrition: Your muscles don't repair themselves out of thin air—they need fuel, and that fuel comes from what you eat. Consuming the right amount of protein helps rebuild muscle fibers, while carbohydrates replenish glycogen stores to keep you energised for your next workout. Don't overlook fats, which are essential for hormone regulation and long-term energy.
Sleep: If nutrition is the fuel, sleep is the mechanic that repairs and restores your engine. Deep sleep is where most muscle recovery happens, thanks to the release of growth hormones. Without enough quality sleep (7-9 hours for most people), you're not giving your body the opportunity to recover fully from the stress of training. Chronic sleep deprivation can also increase cortisol levels, which makes it even harder to recover and perform. With that in mind, though, I think people get too caught up in tracking their sleep. Don't be overly concerned with what your app tells you about your sleep and more so prioritise the same sleep and wake time every day, including weekends and aim for an optimal 8 hours ‘in bed’.
Hydration: Proper hydration is often overlooked, but it's crucial for muscle function, energy levels, and the transport of nutrients. Even slight dehydration can impair physical performance and delay recovery. Make sure to rehydrate not only with water but also with electrolytes, especially after an intense training session.
Stress Management: Chronic stress can interfere with recovery by impacting sleep, appetite, and overall well-being. Effectively managing stress is crucial for enhancing recovery and keeping performance on track. Finding ways to unwind outside of the gym can make a big difference, especially for those who tie their identity too closely to training and lack other hobbies. Personally, one of my favorite ways to de-stress is by playing video games—a simple way to disconnect, have fun, and give my mind a break from training. Integrating enjoyable activities like this can significantly reduce stress, helping you recover better and perform at your best.
The Risk of Poor Recovery
Think of your body as a car. If you don't refuel it and keep it maintained, you'll run out of gas, break down, and be left stranded. Similarly, if you don't adequately recover between training sessions, you'll start to burn out, your performance will decline, and you'll risk injury.
Under-recovery might not show its effects immediately, but over time it catches up. You may find yourself struggling to hit your usual numbers in training, feeling constantly fatigued, or losing motivation. This is why recovery isn't just something to think about once you're sore—it's a proactive process that starts the moment your workout ends.
The 1%
Now, I’m not saying that only these four pillars—nutrition, sleep, hydration, and stress management—contribute to recovery and that nothing else matters. Far from it. There are plenty of other tools and strategies that can enhance your recovery, but they’re more like the “1%”—they only become truly effective once you’ve mastered the basics.
While I won’t go into specific examples of these “1%” strategies in this post, I’m sure many of you are familiar with them.
It’s easy to get caught up in the latest supplements, gadgets, and hacks that promise to improve recovery. But the truth is, nothing beats the basics. Nutrition, sleep, hydration, and stress management are the foundation of recovery and a healthy lifestyle. Mastering these four sets you up for long-term success in your training.
After all, it’s the small things done consistently that yield the biggest results over time. Remember, we’re only human, and we can only do our best by making small, manageable improvements. Sometimes we won’t get the most optimized sleep, we’ll forget to drink enough water, or we won’t have time to prepare the most nutrient-dense meal. And that’s okay! As long as we keep trying, we’re always moving forward.
-Coach Sebb
