Struggling to Recover After Your Workouts? Here’s What to Do

The fitness space is so hyper-focused on training methods that we often overlook the role of recovery in our overall health. 

This is partially due to marketing and social media hype culture. After all, watching a video about deadlifts and presses is way more exciting than stretching or sleeping!

The point is that post-workout recovery is not a side note; it’s part of the main event, just like your training sessions. Using tools like compression boots and other tactics can unlock new levels of performance that you could be missing with your current approach. 

If you’re struggling to recover after a mammoth weightlifting routine or a high-octane interval class, it’s time to go back to the drawing board. Here’s your ultimate recovery to-do list moving forward.

Reduce Training Volume (Daily and Weekly)

Yes, overtraining is real, despite some hardheaded fitness influencers suggesting otherwise. If you’re not in the top 1% of athletes or using PEDs, you likely can’t keep up a Mr. Olympia weight routine or train daily like a Crossfit champ. 

You can give your muscles and joints the time they need to assimilate nutrients and rejuvenate back to full strength by training a bit less each day or each week. More rest time is also good for the mind, protecting you from the dangers of boredom and burnout. 

Recovery-minded routines don’t mean you’re lazy. You can still get in the gym by making active recovery through low-impact cardio, stretching, yoga, and more. That’s how you stay active and be prepared for an all-out session the following day.

Go hard in the gym, but be careful not to overdo it and miss out on potential progress and sustained motivation. 

Rethink Your Approach to Nutrition

You might think you know nutrition, but when was the last time you counted macronutrients and accurately monitored caloric intake and expenditure? 

By taking a more scientific approach to what you eat, you might find that recovery comes more efficiently and with more significant benefits.

Thankfully, you don’t need a pen, paper, and calculator to track this data nowadays. Download an app that organizes everything for you and draws from a digital database to streamline the process.

With this information, you can eat right, recover correctly, and accelerate your way to your fitness goals. 

Utilize Recovery-Boosting Techniques

It’s tempting to lounge on the couch during your time away from the gym since this feels like the natural and comfortable thing to do. Unfortunately, the sedentary approach will limit your recovery in the long run, so it’s time to adopt a more intentional routine.

Stretching for just 20 minutes per day can dramatically improve recovery, no matter what type of training you do. Follow a routine on YouTube or create your own, then enjoy the benefits of a more limber and resilient body.

Epsom salt baths are another underrated recovery method to add to your arsenal. These salts are magnesium sulfate compounds that reduce tension and restore critical minerals depleted through vigorous exercise.

Finally, check out equipment like compression boots, foam roller devices, resistance bands, and other tools to enhance your daily routine. Even if you see a 5% increase in recovery from these additions, that can substantially compound your results over time. 

Obtain Higher Quality Sleep (and More of It)

Chronic sleep deprivation is the hidden killer of the modern world and could be a culprit behind your poor recovery. By committing to sleep better, you’re doing your body and mind a huge favor while improving your quality of life, work, and play.

Sleep shouldn’t be complex, yet it’s a struggle for many. Try to reduce stimulation towards the end of your day, cutting out negative digital media and sugary foods. An evening routine, including compression boots and reading physical books, can help tremendously.

Prepare your body for deep rest, and you’ll find that sleep comes more easily and yields better effects.

Step Up the Supplementation

The basics of supplementation aren’t hard to grasp. Still, only a fraction of fitness enthusiasts uses these research-backed tools to their advantage.

For instance, if you’re a dedicated lifter, you probably take creatine. But have you tried integrating collagen for joints or CoQ-10 for cardiovascular capacity? Maybe you’re trying to lose weight, but you’re missing out on the metabolic benefits of green tea extract and other natural fat burners.

Research sustainable and affordable supplements to fit your lifestyle and get more from your recovery protocol. 

Don’t Shortchange Yourself On Recovery

There’s more to the science of recovery than meets the eye, and your success formula may take some time to discover. Keep testing the waters with various techniques and allow these recovery tips to take your performance to the next level. 

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