Overview #
Training is only half the equation. If you’re not recovering properly, your results will stall — no matter how hard you train.
Here’s how to check in with your body and spot the signs that recovery might need more attention.
Signs You’re Recovering Well #
- You wake up feeling refreshed, not drained
- You’re making progress in strength, endurance, or Body Composition
- You feel mentally focused and ready to train again
- Muscle soreness is mild and short-lived
- You sleep well, eat well, and stay consistent with your routine
Signs You’re Not Recovering #
- You feel constantly tired, even after rest days
- Workouts feel harder than usual — no strength or energy
- You’re not sleeping properly or waking up feeling unrested
- You feel unusually sore for days or start picking up minor aches/injuries
- You’re losing motivation or feel irritable and flat
If two or more of these apply, it might be time to step back and prioritise recovery.
3 Key Recovery Pillars #
1. Sleep #
7–9 hours per night. No compromise. Poor sleep = poor recovery.
2. Nutrition #
Eat enough Protein, stay hydrated, and fuel around your workouts.
3. Rest & Movement #
Take proper rest days. Active Recovery (like walking, mobility, or gentle stretching) can help without overloading your system.
Check In With Yourself #
Ask:
- Do I feel better because I trained — or worse?
- Am I recovering between sessions — or just surviving them?
- Is this pace sustainable, or am I burning out?
Summary #
Training breaks you down. Recovery builds you back.
If you’re not recovering, you’re not progressing. Listen to your body, adjust as needed — and don’t confuse rest with weakness.
For tips or help adjusting your routine, message us on Instagram: @healthshift_
