Recovery: sleep, rest and light days
Muscles get stronger between workouts, not during them. Good recovery means enough sleep, food and well-placed rest days.
You will need
- Calendar or training programme
- The chance to keep a regular sleep schedule
Steps
Get enough sleep
Most adults need 7–9 hours of sleep. Go to bed and wake up at the same time at weekends too.
Wind down in the evening
Build rest days into your programme
Use light days
Eat after training
Recognise the signs of overload
Take a deload week
Make a weekly plan
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