Muscle recovery: rest, sleep and mobility

Training is the stimulus; recovery is where adaptation happens. Sleeping fewer than 7 hours reduces muscle protein synthesis and raises cortisol, sabotaging your results.

The simplest rule: 7 to 9 hours of sleep, enough protein and at least one full rest day per week. Active recovery days — walking, easy swimming, mobility — speed up the process without adding fatigue.

The club sauna is a real ally: studies show that 15 to 20-minute post-workout sessions reduce delayed onset muscle soreness (DOMS).

Signs you need more recovery: stalled performance, irregular sleep, elevated resting heart rate and persistent joint pain. If you have two or more, talk to your coach before adding load.