Why Recovery Matters More Than You Think
A hot topic at The Gym lately has been recovery! And why we all tend to struggle with it sometimes. Most of us as gym members are making a conscious effort to take care of ourselves by getting to workout classes. However, due to lack of time, family obligations, busy careers, etc. we’ve actually lost a lot of focus on the other 23 hours of the day that make the most impact on how our bodies feel – especially after higher intensity workouts.
If you’re dealing with regular soreness, lingering tightness or minor aches and pains, small adjustments to the areas we’re about to break down below can make a huge impact on how your body feels day to day.
Recovery isn’t complicated – but it does require a little more intention than most of us are currently giving.
Why You’re Still Sore (Even If You’re “Trained”)
First of all, let’s start out with a common misconception.
A lot of people assume that once they’ve been training for a while, soreness should go away completely. We get this all the time as trainers – “You’re sore too?! I didn’t know you got sore with how much you’ve worked out.”
Unfortunately… That’s not really how it works.
Even as a trained individual, soreness can still show up because:
- We introduce new movements or variations
- Volume or intensity increases
- You’re slightly under-recovered (sleep, stress, hydration/nutrition)
- Life stress is higher than usual
Soreness occurs when the muscle is being challenged enough to actually cause small micro tears in the tissue. These tears (hopefully) get repaired stronger, thus building muscle mass. But they often cause the inflammation and soreness that we feel. Building muscle does NOT always mean that soreness will be there, but when we challenge our bodies to adapt to new stressors (heavier weight, new movements, larger range of motion, etc.) it is often a side effect of the rebuilding process.
Because of this, the goal isn’t to eliminate soreness completely – it’s to manage it better and recover faster, so it doesn’t carry over and impact your next sessions or daily lives.
That’s where the habits below come in.
Sleep: The Foundation of Everything
If there’s one thing to focus on first, it’s sleep.
You can have the best training program and solid nutrition, but if your sleep is lacking, your recovery will always be limited.
Sleep is when your body:
- Repairs muscle tissue
- Regulates hormones (including those tied to stress and hunger)
- Restores energy for the next day
Consistently getting 7–9 hours of quality sleep can:
- Reduce soreness
- Improve performance
- Help your body adapt quicker to training
If you’re constantly feeling run down, slow to recover or dealing with nagging pain – this is the first place to look.
Simple ways to improve sleep:
- Keep a consistent bedtime AND wakeup time as much as possible
- Limit screens before bed
- Create a cool, dark environment
- Avoid caffeine after 12 PM and alcohol before bed
- Avoid eating highly processed / sugary food before bed
It doesn’t need to be perfect – but it does need to be a consistent priority.
Stress: The Hidden Factor in Recovery
This is the one that gets overlooked the most.
Your body doesn’t separate physical stress (training) from life stress (work, schedules, responsibilities). It all adds up the same way.
If stress (and therefore stress hormones like cortisol) stay high:
- Recovery slows down
- Muscles stay inflamed and tense
- Sleep quality drops
- Small aches and pains stick around longer
All of these things make losing weight and gaining muscle far more difficult! That’s why managing stress is just as important as the workout itself.
This does NOT mean eliminating stress – that’s certainly not realistic. It means finding ways to MANAGE it consistently:
- Getting outside (in the sunshine ideally) for a walk
- Practicing gratitude
- Stepping away from constant stimulation when possible (loud environments, phones/screen time, etc.)
Even small moments (5-10 minutes) of intentional downtime can help your body shift into a more recovered state.
Hydration: Water AND Electrolytes Are More Important Than You Think
Being even slightly dehydrated diminishes performance in The Gym, makes soreness feel worse and increases overall fatigue.
But hydration isn’t just about water – electrolytes matter too.
Electrolytes like sodium, potassium and magnesium help:
- Regulate muscle contractions
- Prevent cramping
- Maintain proper fluid balance
- Support nerve function
If you’re training regularly, sweating or just more active in general, you’re losing these micronutrients through sweat. Simply drinking water without replacing electrolytes can sometimes leave you still feeling run down or not fully recovered.
A good starting point:
- Drink water consistently throughout the day by always having it with you
- Increase intake on training days
- Add electrolytes to your water to not only increase taste but aid in recovery
It’s simple – but it still matters!
Daily Movement: Keep Moving Muscles To Recover
Recovery doesn’t mean doing nothing. While it may feel good for a few minutes to sit (both physically and mentally), not moving muscles results in less blood flow to the inflamed tissues. Which ultimately means lack of healing and longer soreness.
Consistent light movement throughout the day will help filter out all byproducts of physical activity and soreness… increasing circulation, reducing muscular stiffness and improving tissue quality and mobility.
This can be as simple as:
- Walking
- Stretching
- Not staying in one position for long periods of time
It’s all about just keeping your body moving.
Protein Intake: Support the Work You’re Doing
If you’re training regularly, your body needs enough protein to repair and rebuild.
Protein helps:
- Recovery after workouts
- Build and maintain lean muscle tissue
- Support bone health
- Enhance immune system
- Control appetite
- Promote healthy skin, hair and nails
A great general guideline is to aim to get .7-1.0 grams per pound of bodyweight. Consuming a solid protein source (at least 10-15g) at each meal and snack is the best way to get you on the right track.
Supplements: A Small Boost to Support Recovery
Supplements aren’t meant to be the foundation of recovery – but they can certainly help support it when the other basics are in place.
Two that can make a noticeable difference:
Creatine
Creatine isn’t just for strength and performance – it also plays a huge role in recovery by:
Creatine isn’t just for strength and performance – it also plays a huge role in recovery by:
- Improving glycogen (energy) energy availability within muscle cells
- Reducing muscle damage (and therefore soreness) from training
- Accelerating muscle repair
Over time, this can lead to better training quality and less overall fatigue. The recommended dose is 5 grams daily.
Omega-3s (Fish Oil)
Omega-3 fatty acids’ main role in recovery is to help manage inflammation in the body.
This can:
- Reduce joint stiffness
- Diminish the severity of DOMS (Delayed Onset Muscle Soreness)
- Improve overall muscle function
For people dealing with nagging aches or general tightness, this can be especially helpful. The recommended dose is around 500mg of combined EPA & DHA.
Supplements won’t replace good sleep, hydration or stress management. But when those habits are already in place, they can be a useful addition to help you recover and feel better day to day.
The Big Picture
Most people who focus on consistently staying strong and staying physically active don’t require a complete overhaul of all these recovery techniques. However, almost everyone can improve their overall recovery by simply choosing 1 or 2 to tighten up a little.
Make it a goal to get the lights dim and away from electronics 30 minutes before bed. Add a protein shake in with your breakfast to start the day off well. Stay for 5 minutes after class to foam roll with friends. Get outside in the sunshine and fresh air when you start to notice elevated stress. Add creatine or an electrolyte packet to your water bottle.
Not only will you notice a big difference in how you feel walking into The Gym but more importantly, how you feel for the other 23 hours outside of it!
Recovery is what allows your training to actually work. 💪