Recovery Basics

Recovery is training. Without adequate recovery, you can't adapt to the stimulus you're providing in the gym. Prioritise these fundamentals:

Sleep:

• Target 7-9 hours per night
• Maintain consistent sleep and wake times
• Create a dark, cool sleeping environment

Nutrition:

• Protein: 1.6–2.2 g/kg bodyweight daily
• Eat whole foods and plenty of vegetables
• Stay hydrated throughout the day

Active Recovery:

• Walk daily (10,000+ steps)
• Light movement on rest days
• Mobility work: 10 focused minutes post-session

Stress Management:

• Practice mindfulness or meditation
• Manage training volume based on life stress
• Take full rest days when needed

Use these protocols to reduce soreness, improve performance, and stay healthy long-term.