5 Simple Steps To Optimise Recovery

It seems recovery is somewhat of a lost art. As many of us strive to improve, to get stronger, to perform better we often forget to allow our bodies to recover and our strength levels to reach their true potential. 

If you get your recovery right you will see your results soar, it has a profound effect on our bodies when we aren’t in a state of fatigue all the time. Mood improves, libido improves and so does our performance (in and out of the bedroom).

Here are my top five tips to ensuring you get the most out of your training and keep your progress on track.


1.     Sleep:

Sleep is vitally important when it comes to recovery, this is when the body does the majority of recovery and growth. Ensuring you are getting 7-10 hours of quality sleep should be number one on every ones list when focussing on recovery between sessions. It is literally amazing the effect quality sleep can have on the body and you should do your very upmost to make sure you get the most from it.


2.     Nutrition:

We all know that nutrition is important when it comes to health and weight loss but when you are pushing yourself hard in the gym you need to ensure you are refuelling correctly. Starving yourself isn’t going to make you a machine, it’s going to make you weak, weak and puny. You’re better than that.  


3.     Soft Tissue Work:

Following a heavy strength session it is more than likely you will be experience some muscle soreness. The use of sports massage, or foam rollers can go a long way to relieve some of this and enable you to recover quicker before your next training session. In my experience foam rolling has a greater effect in beginners when muscle restriction are generally greater.


4.     Mobility and Stretching:

In my opinion the worst thing you can do following a hard training session is nothing. Sitting at a desk all day will only encourage stiff joints and shortened muscles. Regardless of whether you can get to the gym or not a simple mobility/stretching program you can do at your desk or at home will do wonders for getting you ready for your next training session.


5.     Movement:

Much like tip 4, movement will help recovery by keeping the muscles supple. This can come in the form of a light recovery jog or walk. Anything that will get the blood moving through the muscles, this will flood the muscle with nutrients and aid recovery.



In a time when everyone seems to be looking for a magic pill or the next wonder supplement we sometimes forget the basics. By mastering these 5 simple points you will be miles ahead of the field when it comes to optimising your recovery and this will leader to greater performance. It’s a no brainer really.