The Principle of Recovery

The Principle of Recovery dictates that your body must build back up after you break it down during workouts. Your body rebuilds when you rest. This is when your muscles make specific changes you are targeting according to the type of workouts you do. This principle is also known as the Principle of Recuperation or Rest Principle. 1, 2

Normally, one to two days between weight training workouts provide adequate recovery time.

The importance of adequate sleep, proper nutrition, and a healthy lifestyle during intensive training cannot be overemphasized. 1, 2, 3

Many believe that you can speed up recovery by passively stretching before and after workouts. Whirlpools and massage can also help muscles relax and perhaps facilitate recovery while minimizing muscle soreness, although this notion is debatable based on inconclusive physiological evidence. 4

Overtraining symptoms can occur if you do not get enough rest between weight lifting workouts. Some describe signs of overtraining has feeling chronic fatigue, or a "training hangover".

If you experience overtraining, extend the recovery period and reduce the intensity and duration of your weight training workouts until the symptoms subside. 1

Variation also helps to prevent overtraining because it you change the intensity, volume, and recovery time as part of your long-term training plan. See The Principle of Variation

The Principle of Recovery asserts that you need adequate rest after workouts, but what happens if you rest too long or stop training completely? See the Principle of Reversibility

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1. Powers, S.K., Dodd, S.L., & Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

2. Fleck, S.J. & Kraemer, W.J. (1996). Periodization breakthrough! Ronkonkoma, NY: Advanced Research Press.

3. Powers, S.K. & Howley, E.T. (1990). Exercise physiology: Theory and application to fitness and performance. Dubuque, IA: Wm. C. Brown.

4. Robertson, A., Watt, J.M., & Galloway, S.D.R. (2004). Effects of leg massage on recovery from high intensity cycling exercise. British Journal of Sports Medicine, 38, 173-176.