Here's something that might surprise you.

You don't actually get stronger during your workout. You get stronger because of how your body responds to that workout afterwards.

And that's an important distinction.

Because while most people understand that exercise is good for them, not everyone appreciates just how important recovery is.

Exercise provides the stimulus

When we exercise, we're challenging our bodies.

During a F.I.R.E. session, we're asking our muscles to produce force against resistance.

During an I.C.E. session, we're challenging our cardiovascular system, muscles and energy systems.

And that's exactly what we want. We're giving our bodies a reason to adapt but the workout itself is only part of the process.

The improvements happen as our bodies recover and adapt to the training. Our muscles repair and remodel. Our energy stores are replenished.

And over time, with appropriate training and recovery, our bodies become better equipped to handle the challenges we're giving them.

More isn't always better

I think this is where people sometimes get things wrong.

They assume that if three workouts a week are good, six must be twice as good. Or that if they're feeling tired, they just need to push harder. But our bodies don't work quite like that. Training places stress on the body. And while some stress is necessary for improvement, we also need sufficient recovery to benefit from it. Without that recovery, performance can suffer.

You might find yourself constantly tired.

Your usual weights feel heavier.

Your motivation drops.

Or those little aches and pains start hanging around longer than they should.

Sometimes the answer isn't another workout.

Sometimes it's giving your body a chance to catch up.

Recovery doesn't mean doing nothing

Now, I'm certainly not suggesting we all spend our non-training days lying on the couch! Recovery can include plenty of movement. Going for a walk. A gentle bike ride. Some mobility work. Spending time in the garden. Or simply keeping active without pushing yourself particularly hard.

The important thing is understanding the difference between moving your body and challenging it with another demanding workout. Both have their place.

Four things that help your body recover

1. Get enough sleep

Sleep plays an important role in physical recovery, energy, concentration and overall health.

Most adults should aim for around 7–9 hours a night.

And while we can't always control how much sleep we get, establishing a regular bedtime and giving ourselves enough opportunity to sleep is a good start.

2. Eat enough to support your training

If you're exercising regularly, your body needs fuel. Protein helps support muscle repair and maintenance. Carbohydrates help replenish the energy we use during exercise. And eating a balanced diet helps provide the nutrients our bodies need.

It's difficult to train well and recover properly if we're constantly under-fuelling ourselves.

3. Plan your harder sessions

You don't necessarily need a complete rest day between every workout. But you do need to think about how your sessions fit together.

If you've had a particularly demanding strength session, for example, you might not want to hammer those same muscles again the following day.

A well-designed training program takes this into account.

4. Pay attention to how you're feeling

Some tiredness after training is perfectly normal.

But persistent fatigue, declining performance, poor sleep or soreness that doesn't settle can be signs that your training and recovery aren't well balanced.

Sometimes we need to adjust the workload.

And there's nothing wrong with that.

The goal is to keep improving

I often talk about consistency being one of the most important ingredients in getting results but consistency doesn't mean training as hard as possible every single day. It means following a routine that you can maintain and one that challenges you enough to improve, while allowing your body to recover.

Because ultimately, we're not trying to win this week's training.

We're trying to stay fit, strong and healthy for years to come.

And recovery is part of making that happen.

Yours in health and fitness,

Chris

P.S. One of the benefits of structured training is having a plan that balances challenge, progression and recovery.

That's part of what we focus on through our I.C.E. and F.I.R.E. programs at Excite.

If you'd like some help putting together an exercise routine that works for you, just REPLY to this EMAIL and let's have a chat.