Rest & Recovery

Focus: Full rest day. Let both your mind and body recuperate. Recovery is when your muscles rebuild stronger and your nervous system recharges. You’ve put in a week of hard work; now it’s time to absorb those gains.

• Rest: No strenuous exercise. Limit activity to normal daily life movements or leisurely walks. If you’re an active person, you may do some very light yoga or easy stretching, but nothing that elevates fatigue.

• Recovery Modalities: This is an ideal day for extra recovery work: Consider using a foam roller or getting a massage to work out muscle tightness (foam rolling can alleviate soreness in muscles like back, shoulders, legs). Gentle static stretches for any tight areas can be done (e.g. lightly stretch chest, lats, hamstrings). If you have access to a sauna or hot tub, a short session can promote blood circulation and relaxation. Some athletes also use contrast showers or cold water immersion on rest days – cold exposure may help reduce inflammation and muscle soreness, though results vary.

• Mind and Stress: Use the off day to mentally recharge as well. High-level training can be mentally taxing. Engage in relaxing activities (reading, time with family, etc.) and ensure you’re minimizing external stress if possible. Mental recovery aids physical recovery by keeping cortisol (stress hormone) levels in check.

• Sleep: Aim for a slightly longer sleep if possible – maybe an extra hour or a nap. During deep sleep, your body releases growth hormone and repairs muscle fibers. Good sleep hygiene tonight (and every night) is crucial: keep your room cool, dark, and free of electronics. Target 8-9 hours.

• Nutrition: Continue to eat well on rest days. Emphasize protein intake (around 1.6–2.0 g/kg body weight per day for strength athletes) to support muscle repair. Include plenty of fruits and vegetables for micronutrients that aid recovery (vitamins, antioxidants). Staying hydrated is also key – water is needed for metabolic processes in muscle healing. You might slightly reduce total calories compared to training days if you're less active, but don’t skimp on protein or go into a large deficit; your body still needs fuel to recover optimally.

• Check-In: Take a few minutes to reflect on the week’s training. Note any persistent aches or signs of overuse. If something feels on the edge of injury (e.g. tendon pain), plan to adjust the upcoming week (reduce volume on that area, incorporate more rehab). The rest day is an opportunity to tweak the program to your individual needs.

By the end of Sunday, your aim is to feel refreshed and eager to tackle the next week. If you’ve properly balanced training and recovery, you should start Monday stronger than the last. Remember: Deload Week (every fourth week) will further ensure full recovery and adaptation – during deload, Sunday’s principles extend through the week with significantly reduced training stress.