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Ask The Trainer:"How much sleep do you need for recovery?"

Dec 4, 2018

Christian Agudelo, ACSM - CPT

As a general rule you should be getting at least 7-8 hours of good uninterrupted sleep each night. Researchers have proven that human growth hormones are released in our body during sleep and it helps in muscle growth and a proper recovery of worn out muscles. Good sleep is also a great way to lose body fat.

Earvin Bahena, NSCA - CSCS

Everyone is different and the biggest thing with sleep is quality over quantity of sleep. Ideally you want to get 7-9 hours of sleep. When you sleep you are recharging your central nervous system which controls muscle contractions, reaction and response to pain. As you sleep your endocrine system is in constant work which helps secrete hormones like cortisol and testosterone that produce proteins that help with muscle growth. Over time a lack of sleep and stressed our state of mind affects your testosterone levels which inhibits your muscle growth.

Spencer O'Neil, NASM- CPT

When it comes to sleep everyone is different. Sleep is about quality as much as it is quantity. Some clients require more sleep than others to perform at their best. There have been numerous different answers over the years but as an athlete the general rule was no fewer than 6 hours of quality sleep (REM). I recommend anywhere from 6-9 hours a sleep to properly recover from a workout. Shooting for 7 hours usually allows you to reach the minimum hours of quality sleep.


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