Recovery is Key- Three Things You Can Do To Recover Smarter

How Much Training Is Too Much?

A big part of proper recovery, before you even employ the tips below, is to make sure you don’t overtrain. A good training schedule is three full body days with one accessory day. At Lift Society all workouts are full body, and we offer Abs and Ass and Partnered Flex that can be used as accessory days. 

 

How to Recover

 

1. Sleep

Whether you’re a night owl, or early bird, one thing is true for both groups, we all need sleep, and most of us probably need to be getting more of it. This study by the Sleep Research Society says, “Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.” When you don’t get enough sleep, your muscle growth can be negatively affected. Studies have shown that sleep deprivation can significantly impair muscle protein synthesis and promote muscle atrophy. If you’re not getting enough sleep, these findings are great motivation to get in bed a little earlier. 

 

2. Stretch

Show of hands, how many times have you said you would stretch while you watched TV? Keep your hand raised if you actually do it. Chances are there aren’t many hands raised anymore. Stretching is one of those things we all know we should do, but probably don’t do enough of. Dynamic (moving) stretches before your workout will help prime your body for movement, and static (unmoving) stretches after your workout will help with muscle recovery and help to prevent muscle soreness (DOMS). So it’s time to start getting your stretch on. And if you really can’t get yourself to stretch at home, there are places like Stretch Lab where you can go. You simply lay on a table, and a flexologist will do the rest! 

 

3. Nutrition 

Your recovery can also be enhanced by the things you fuel your body with. By now we’ve probably all heard about the importance of protein, especially if you are someone who works out often. Just as a lack of sleep can inhibit protein synthesis, this study explains how consuming protein can stimulate muscle protein synthesis rates. 

Something you might be less familiar with, but is a great addition to your kitchen for recovery, is Tart Cherry Juice. A review from Current Sports Medicine Reports states, “Tart cherry juice has many antioxidant and anti-inflammatory polyphenol compounds. Tart cherry juice lessens pain and accelerates strength recovery after exercise and decreases blood markers of inflammation/oxidative stress. These improvements occur in both strength and endurance exercise.” It’s also high in melatonin and tryptophan which are both great for sleep. We already know the importance of sleep from the info above, so that’s a double whammy!

 

Utilize Recovery Tools

There are a few different tools you can use to enhance your recovery. These are some that I have used. They vary in price, and you can read more about each of them in this article I wrote for Well+Good. 

• Massage gun

• Compression Boots

• Foam Roller

• KT Tape

• Acupressure Mat

• Ice Sleeve

• Pre/Post Workout Magnesium Creams 

 

Are you in the Los Angeles area and are ready to build your best self? Join Lift Society Today!

Strength training is for everyone—and it’s never been more accessible, effective, or enjoyable. At Lift Society, we combine evidence-based programming, small instructor-led classes, and a community that’s as committed to your goals as you are. Whether you want to get lean, build strength, or simply feel your best, we’ve got the tools, support, and expertise to help you get there.

Locations in Hollywood, Studio City, Santa Monica, and Culver City mean you’re always close to achieving your fitness potential. Don’t wait—your strongest self is just one Lift Society session away!

 

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