When it comes to building strength, we often focus on what happens inside the gym — reps, sets, intensity, and progression. But real progress? That’s built during recovery.
If you're training hard but not seeing the gains you expect, it's time to flip the script: Are you recovering hard enough?
Here are 6 recovery habits most lifters ignore — and how to fix them.
1. You're Not Prioritising Sleep
Sleep is where the magic happens — literally. It’s when your body repairs damaged muscle tissue and restores hormonal balance. Aim for 7–9 hours of high-quality sleep every night.
Pro tip: Create a sleep ritual: dim lights 1 hour before bed, avoid screens, and keep your room cool and dark.
2. You’re Skimping on Hydration
Even slight dehydration can impair performance and slow recovery. Water supports joint lubrication, nutrient transport, and cellular repair.
Drink throughout the day, not just around your workouts.
Add electrolytes if you're training intensely or sweating heavily.
3. You're Under-Eating (Especially Protein)
You can’t recover what you don’t feed. Recovery requires nutrients — especially protein to repair muscle fibres.
Target 1.6–2.2g of protein per kg of bodyweight, and don’t forget carbs for glycogen replenishment and healthy fats for hormone support.
4. You Skip Active Recovery Days
Rest doesn’t mean lying on the couch all day. Incorporating active recovery — like mobility work, walking, light cycling, or yoga — keeps blood flowing, flushes waste, and reduces soreness.
Try one active recovery day per week to reset and reduce fatigue.
5. You're Not Using Recovery Tools Effectively
Foam rollers, massage guns, compression, and contrast showers can work — but only if used consistently and intentionally.
5–10 mins of foam rolling post-workout
Massage gun before bed or on rest days
Try hot/cold showers to reduce inflammation and improve circulation
6. You Ignore Stress Management
Training is a stressor. So is work. So is life. When cortisol is high, recovery slows and injury risk increases.
Make time for mental recovery: deep breathing, journaling, meditation, or just getting outdoors without your phone.
Final Thoughts
Training is just the stimulus — recovery is the response that leads to results.
If you want to lift heavier, move better, and feel stronger, your recovery needs to be as intentional as your workouts.
Train. Relax. Recover.
That’s the ProGym Essentials way.
