You know what doesn’t get enough hype in fitness (or life, for that matter)? Rest and recovery.

Yeah, I said it. We’re out here romanticizing the grind—hustle harder, no days off, rise and grind—but you know what’s not sexy? Burnout. Injury. Plateauing for months because you’re too fried to progress. And that goes for life and the gym.

So let’s have a little heart-to-heart about rest and recovery—why it matters, how much you need, and what it can look like (spoiler alert: it’s more than just collapsing on the couch after leg day).

Why Rest and Recovery Matter

Every time you lift something heavy, sprint, squat, or even crush a spicy metcon, you’re creating tiny tears in your muscles. That’s not a bad thing—it’s how we get stronger. But the magic doesn’t happen during your workout. It happens after–during sleep, rest days, and that Sunday morning mobility session where you halfheartedly foam roll while bingeing Netflix.

Without enough rest, your body never gets the chance to repair those muscles. And without repair, there’s no growth—just fatigue, frustration, and eventually, injury. (Ask me how I know.)

Rest and recovery also help regulate hormones, improve sleep quality, and reduce stress—all of which impact your performance in and out of the gym. Translation? You’ll lift heavier, run faster, think clearer, and probably snap at your kids less.

How Much Do You Actually Need?

Like most things in fitness, the answer is: it depends. But here are a few solid guidelines:

• Sleep: 7–9 hours per night. Non-negotiable.
• Rest days: At least 1–2 per week. And no, a 5-mile “recovery jog” doesn’t count.
• Deload weeks: Every 4–8 weeks of training, especially if you’re lifting heavy or doing high-volume CrossFit. We program those into our CrossFit and Powerbuilding classes, so you don’t forget!
• Mini-breaks during the day: Because your brain also needs a breather, not just your biceps.

Ideas for Rest and Recovery (That Actually Help)

Let’s be real—some of y’all are “resting” by doom-scrolling TikTok at midnight while eating stale pretzels. We can do better. Here are a few actual recovery tools to try:

• Walking: Low-impact, great for blood flow, clears your head. Bonus points if it’s outside.
• Mobility work: A few stretches or a yoga flow can go a long way.
• Epsom salt bath: If you’ve got sore muscles and 20 minutes to spare.
• Massage or foam rolling: Think of it as brushing your teeth but for your hamstrings.
• Breathwork or meditation: For that nervous system recovery we all need.
• Doing absolutely nothing: Yep. Permission granted.

Bottom Line

Taking time for rest and recovery doesn’t make you weak. It makes you smart, strategic, and resilient. It’s the secret sauce that turns a good workout program into a great one and a hectic life into one that feels even a little bit more manageable.

So the next time you’re tempted to skip your rest day or burn the midnight oil, remember that growth happens when you give your body (and mind) a little space to breathe.

Need help figuring out how to balance training with recovery? That’s what we do best. Book a free consult and let’s make a plan that works for your body and your lifestyle.