Many people focus on the workout itself and ignore recovery. But muscles don’t grow or get stronger while you’re training—they adapt during rest.
Sleep is your number one recovery tool. Aim for regular, good-quality sleep hours. Late nights plus intense training plus poor food is a recipe for burnout and injuries.
After workouts, light stretching or mobility work helps reduce stiffness. You don’t need a complicated yoga flow—just simple stretches for the muscles you used: legs after squats, chest and shoulders after push-ups, etc.
Nutrition doesn’t need to be fancy either. Try to include some protein and carbs in your meals through the day—dal, beans, curd, soya, paneer (if you take it), nuts, seeds, plus chapati/rice/other grains and vegetables. Your body needs building blocks to repair what you stressed in the gym.
Hydration matters more than many people realise. Dehydration can make you feel unnecessarily tired and sore.
If you’re constantly exhausted, in pain or not improving despite “working hard,” it might be a recovery problem, not a motivation problem. Rest days are also part of training, not a sign of weakness.
