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Recovery habits

Gym (men) / Popular

Balance sleep, deloads, soreness, and training stress across a lifting block.

What coaches agree on

  • Get bright natural light first thing in the morning and keep a consistent wake time - this sets your circadian rhythm and improves how well you sleep at night.
  • Keep your pre-bed routine calm and consistent, with dim lights, no caffeine for several hours prior, and a cool, dark, screen-free bedroom.
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Common mistakes

  • Consistently sleeping less than you need, and trying to tough it out or caffeinate through it, still costs you muscle growth and fat loss even once it starts to feel normal.
  • Jumping back into full training volume and intensity too fast - starting a new program, returning from a break, or postponing a deload you need - overwhelms your recovery and costs you more progress than it gains.