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How to Work Rest & Recovery into Your Routine

Mar 15, 2021

Your post-workout routine is just as important as what you do in the gym. Giving your muscles downtime to heal is an essential part of increasing strength and endurance. It doesn’t matter your fitness level or your age, your body needs an opportunity to recover so it can build muscle and grow stronger.

Here are some tips for recovering after a workout to ensure effective and safe training.

Stretch & Rest

At the end of your workout, take a few minutes to stretch and allow your muscles to rebound. This will get the blood flowing to fatigued areas and can prevent strain, soreness—and even injury. Trainers say it takes muscles 24 to 48 hours to repair and rebuild after working out. So take it easy and relax in a warm Epsom salt bath to soothe tired muscles. Giving your body time to recover allows you to self-heal and come back even stronger.

Rehydrate & Refuel

After a workout, always drink lots of fluids to replace the ones you burned off while exercising. Staying hydrated boosts metabolic functions and transfers nutrients throughout your body. Experts recommend drinking at least eight glasses of water a day. Additionally, consuming high-quality proteins and carbohydrates (e.g., brown rice, fruit, power greens, whole grain wraps/tortillas, yogurt) about 60 minutes after working out will replenish muscle glycogen and help you get stronger day after day.

Listen to Your Body & Be Patient

Over-exertion is dangerous—it can limit progress and increase the chances of injury. Always listen to your body. If you’re sore, tired, or fatigued, you may need to take a day or more off. Instead of doing your regular workout routine, switch it up by going for a walk around the block or taking the stairs. There’s nothing wrong with tuning in and being hyper-aware of how your body is feeling. And remember, patience is everything. Be kind to yourself and mindful of the steps that will help you reach your fitness goals.

Whether you’ve been working out for a long time or are just getting into it, you must be conscious of what your body needs and nurture it in every way. At Fitness Together®, our trainers are focused on your “on days” as well as your “off days” to ensure you’re challenged, rested, and safe. Learn more about the Fitness Together approach and how we can help you embrace a more active lifestyle.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.