Recovery: Where Progress Happens

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Your body gets stronger between workouts, not during them. Planning recovery helps you stay consistent and lowers the risk of injury.

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Recovery basics

• Take at least one or two lighter days each week.

• Use easy movement, like walking or stretching, on rest days.

• Prioritize sleep and protein after training.

• Increase training gradually.

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Manage stress

Ongoing stress can affect sleep, appetite and energy. Short daily practices, like breathing exercises, time outdoors or time with others, can help.

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Listen to your body

Some soreness after new exercise is normal. Pain that is sharp, lasts, or comes with swelling is not. Check with a clinician before continuing.

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