Recovery is where progress in the gym happens. You break down muscles during workouts, and the recovery period afterward lets them repair and come back stronger. This post, written by Dr. Nicholas Licameli, shares simple, effective ways to add more recovery to your life.
Top recovery tips
Right after a training session, start the recovery process. To keep improving, you need workouts that push you and enough time to recover. In other words, you should challenge your muscles, then allow them to repair and grow.
There are different kinds of fatigue. Peripheral fatigue is the physical wear and tear in your muscles, including the depletion of glycogen, which lowers strength and can cause soreness. Central fatigue involves the brain and nerves. The autonomic nervous system has two parts: the sympathetic nervous system (SNS), which triggers stress and “fight or flight,” and the parasympathetic nervous system (PNS), which handles rest and digestion. When you stay in a stressed state all day, you miss out on recovery.
Learning works a lot like muscle growth: muscles grow during recovery, not in the gym. Likewise, the brain learns best after a session, during rest and sleep.
Is sleep enough? Not always. A typical day full of stress, caffeine, and constant activity keeps you in a sympathetic state. The good news is you can change this with small, simple steps. A quick, effective start is breathing. Breathe deeply in through your nose and out through your mouth, letting your shoulders drop on the exhale. Focus on your breathing and gently bring your mind back if it wanders.
A simple practice is to take a minute to breathe slowly. If you’re with someone, you can do a short breathing session together at the end of the day.
A proper recovery plan targets both kinds of fatigue. Below are some techniques that research has shown may help. No recovery method works unless you also get good sleep and eat well. Prioritize sleep and nutrition as the foundation.
Because many of us have busy schedules, these techniques are listed from most important to least important, in my view, based on current research, practicality, and experience.
1) Deep breathing and meditation
What it is: Deep, controlled breathing and meditation to relax the body and mind.
What it does: Increases parasympathetic activity (rest, digest, recover) and lowers sympathetic activity (fight or flight).
How to do it: Find a calm place and a comfortable position. Breathe in through the nose, letting your abdomen and lower back expand. Hold briefly, then exhale slowly through the mouth. As you exhale, imagine yourself sinking into the floor. Keep your attention on the breath. If thoughts intrude, gently return to the breathing. Consistent practice will improve recovery and overall well-being.
2) Active recovery
What it is: Light exercise or cardio done after a workout or between sessions.
What it does: May reduce muscle soreness, limit strength losses, and improve mood.
How to do it: Use a light effort (about 30% of your one-rep max) for 20–50 repetitions, for under 60 minutes, or perform a light cooldown such as 15 minutes on a stationary bike.
3) Foam rolling
What it is: Lying on a foam roller and applying pressure along a muscle with your own body weight.
What it does: Can activate the parasympathetic system and reduce excessive muscle tone.
How to do it: Roll slowly over the target muscle, pausing on tender spots until you feel a release. Breathe deeply while holding the tender spot, then continue rolling. It should be uncomfortable but not painful; too much pain can increase muscle tone, which is not what we want.
4) Water immersion
What it is: Ice baths or hot tubs.
What it does: May reduce soreness and help preserve performance.
How to do it: For cold immersion, use about 8–15°C (46–59°F) for 5–15 minutes. Alternatively, contrast baths with short bouts of cold and hot water (roughly 1–4 minutes each). Ensure you are submerged to shoulder height.
Where to start?
Begin with deep breathing and meditation. Start small—just a few minutes each day, gradually increasing.
Then add in regular active recovery days. Once you have a daily breathing habit and some active recovery in your week, consider foam rolling after training and possibly before bed. If you have the time and resources, you can try water immersion.
Used together with good sleep and solid nutrition, these techniques will help you feel the physical and mental benefits of proper recovery.
About the author
Nicholas M. Licameli
Doctor of Physical Therapy / Pro Natural Bodybuilder
Nicholas shares his knowledge to help people become healthier and more confident in their journey. He emphasizes growth, humility, and helping others on their path to better health.
