Recovery Is Where Results Are Built
Recovery is where the magic happens.
Let’s get one thing straight: If you’re constantly grinding in the gym but still not seeing results…
The answer isn't more.
Because muscle isn’t built during your workout—it’s built in the hours, days, and nights between sessions. That’s when your body repairs tissue, replenishes energy stores, balances hormones, and gets stronger.
Training breaks your body down. Recovery is what builds it back up.
And if you are always skimping on that part of the equation, not only are you stalling your progress—but you’re also increasing your risk injury, burnout, etc...
Unfortunately, there is no gold star or extra credit points for being sore all the time. The only reward worth working for is results, and results only come when you learn to train hard and recovery well.
So what does quality recovery actually look like?
It’s not just taking a rest day and calling it good. Recovery is a skill—and just like your training, it takes effort.
Here are the biggest recovery levers you can pull:
Sleep like it matters. 7–9 hours of quality sleep shouldn't be a luxury that you experience every once in a while. It’s essential for muscle repair, hormone regulation, and nervous system recovery.
Fuel your body. Food is recovery. If you’re under eating—or not getting adequate protein—you’re limiting how much muscle your body can build. Prioritize whole foods, enough calories, and 25–40g of protein per meal.
Manage your stress. Training is a stressor. Life is a stressor. If you never come down from that stress, you’ll stay stuck in a cycle of fatigue and poor recovery. Establishing a practice of breathwork, meditation, walks, or journaling can have a significantly positive effect on your daily stress levels.
Manage your load. If you’re constantly pushing your limits in the gym, your body will eventually push back. Taking rest days, or a lower-intensity week every 3–6 weeks can help you come back stronger, not weaker. And if the idea of "taking it easy" sounds like you would rather do literally anything else, there's a good chance it's exactly what you need.
ACTION ITEM
Audit your recovery.
Take a look at your previous week and ask yourself:
How many nights did I get at least 7 hours of sleep?
How many days did I prioritize eating nutrient dense food?
How many days did I hit my protein target?
How many days did I incorporate some sort of stress management strategy (ie—breathwork, meditation, journaling, walks, etc)?
Did you answer 4 nights or less to any of the questions above? If so, you have some room for improvement in the recovery department. Which is great news - because now you know exactly what to work on to maximize your results!