Restore Before More
When you're pushing the limits in your weights session, it's easy to think that more is always better. However, the true results from your lifting sessions generally materialise after you've left the gym floor. Understanding the importance of rest and recovery between sessions is crucial for achieving your fitness goals. In this blog post, we explore why giving your muscles time to recuperate is essential and how you can optimise your recovery.
The Science of Muscle Recovery
During weight lifting, your muscles break down to rebuild stronger than before. This is how we achieve increased muscle mass and strength. However, this process can only occur if you give your body the rest it needs. Sufficient rest coupled with proper nutrition—especially adequate protein intake—is vital for muscle repair and growth.
Tailoring Recovery to Your Age and Training Intensity
The recovery time needed can vary based on your age and the intensity of your workouts. For those over 40, a recovery period of about 72 hours is recommended between intense lifting sessions. For those under 40, 48 hours generally suffices. This allows adequate time for muscle repair and growth, helping you return to the gym stronger for your next session.
Different Training, Different Recovery Needs
Not all strength training is created equal. It really depends on the volume and intensity of your strength workout in relation to how much recovery is required. The less resistance the less recovery required. For example, bodyweight training and working with lighter weights and higher rep ranges are less taxing than weightlifting where the emphasis is on lifting heavy weights for less reps to build maximal strength. Another rule of thumb is to listen to your body as it will tell you when it requires extra rest. This includes extreme muscle soreness, not sleeping properly and feeling fatigued.
The Risks of Inadequate Recovery
Ladies, skipping adequate recovery can lead to diminished returns and may even cause muscle loss—a state known as being catabolic. Continuously breaking down muscle without allowing for recovery can weaken your body, making it harder to achieve your strength goals. It's also important to note that lifestyle factors, such as alcohol consumption (I know!), can significantly hinder protein synthesis and muscle growth. Avoiding alcohol around training days is advisable to maximise the effectiveness of your workouts. Oh and SLEEP is where the magic happens as the body can't do any repairs during waking hours so focus on getting enough quality shut eye.
Active Recovery: Keeping Moving on Rest Days
Rest days don’t necessarily mean doing nothing. Active recovery can be a part of your routine without impeding muscle growth. Consider incorporating activities like Pilates and yoga. These lighter, less intense sessions will complement your strength training without overstraining your muscles. Moreover, engaging in restorative or leisure activities such as walking and light swimming can further enhance your recovery, keeping you mobile and active while still allowing your muscles to heal. Massage is another great way to speed up muscle recovery by increasing blood circulation and expelling the build-up of metabolic waste. Muscles and joints love circulation, especially when they need more of it after a challenging workout.
Exciting Additions to Our Studio
At LOKfit, we have your back, front, legs, bum, shoulders, arms and now your rest and recovery covered. The addition of our Mobility and Recovery sessions help balance high-intensity workouts with effective recovery strategies to ensure our Members achieve their best results and reduce the risk of injury.
Ladies, it is so important to remember that successful strength training isn't just about the weights you lift but also about how well you prep and recover. To maximise your gains and maintain your strength, planning your rest periods are as important as planning your workouts. Our Members are coached individually on how to balance these elements tailored to their own needs.
Let's lift smart and rest smarter!
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At LOKfit, our mission is clear: we aim to revolutionise fitness for women, aligning it with the latest research and shifting mindsets about training. Fitness is more than a goal; it’s a lifestyle, and it’s about preparing for and mastering mid-life. We provide a blueprint for women to understand their bodies and future-proof their health.
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