Recovering from strength training
Recovery is an essential part of an active lifestyle, helping your body adapt, rebuild and stay strong over time. Whether you’re lifting weights, walking more or trying new movement routines, intentional rest supports progress, prevents injury and keeps you feeling your best. Use these strategies to help your body restore so you can move with energy and confidence.
Benefits of recovery
Enhanced muscle repair and growth
When we strength train, we create small tears in our muscle fibers. Recovery time allows your body to repair these fibers, making them stronger and larger. Without proper rest, muscles can’t adapt and grow effectively.
Reduced soreness and stiffness
Rest gives your muscles and connective tissue time to heal, easing the discomfort that comes after challenging workouts. Recovery helps reduce delayed onset muscle soreness (DOMS), so you feel less stiff and more ready to move.
Improved energy and motivation
Recovery days help restore glycogen (your muscles’ energy supply) and give your nervous system a break. The result: you’ll return to your next workout with more energy, focus, and enthusiasm.
Better sleep and stress regulation
Restful sleep is one of the most powerful forms of recovery. Sleep allows your body to release growth hormone, repair tissues, and balance stress hormones, helping you feel calmer and more resilient.
Lower risk of injury and overuse
Overtraining without adequate recovery can lead to strains, fatigue, and burnout. Recovery days protect your joints, tendons, and muscles, reducing the chance of injury and keeping your training sustainable long term.
Four key practices for proper recovery
Rest
- Rest each muscle group for at least 48 hours between strength sessions.
- Take one full rest day per week to give your body and mind a reset.
Active recovery
Rest doesn’t mean inactivity. Gentle movement helps circulation and speeds healing.
- Light walking
- Gentle yoga or stretching
- Mobility drills
- Low‑intensity cycling or swimming
Try a Whole U Yoga video or stretching session to support active recovery.
Stretch and restore
- Stretching (both static and dynamic) improves range of motion and reduces stiffness.
- Breathwork or meditation can calm the nervous system and support healing.
Lifestyle recovery
Recovery extends beyond movement.
- Sleep – Aim for 7 to 9 hours of quality rest each night.
- Hydration – Water supports circulation, joint health, and energy. Need motivation to hydrate more during the workday? Start the self paced 28 hydration challenge with The Whole U.
- Nutrition – Fuel your body with protein, complex carbs, and healthy fats to rebuild and restore.
- Stress management – Practices like mindfulness or journaling help the body and mind recover together.