Hitting the gym hard on a daily basis is the norm for many people whether you are training for a competition or just to push yourself to become the best you can be, recovery is a major factor for success. After a grueling workout session it may take several days to feel energized enough to get back at it. With a little adjustment to your exercise routine, you will always feel ready to hit the weights.
To begin with, you don’t have to train for hours on end. According to the National Strength and Conditioning Association (NSCA) the two main factors that cause poor recovery time is over training and under recovery. This doesn’t mean that you can’t give it your all while pumping iron. You just don’t want to go too intense for too long. Two options to control your recovery time are, volume reduction of your lifting and add weight to your lifts slower. These two adjustments will allow your body to adapt in the proper amount of time. Lifting heavy is not out of the question but if you take more time to build up to heavier lifts, injury chances are reduced and proper form is focused on as well. It’s not how much you lift but how you lift that counts. Nutrition is another key factor in recovery. It’s best to eat 20-30 grams of quality protein and 10-15 grams of fast carbs approximately 30 minutes after your workout. This could be something as simple as a protein shake and a piece of wheat bread. This will feed your muscles and balance glycogen storage.
Lastly, try to get at least 7-9 hours of good sleep every night. Getting to bed at the same time every night to ensure enough sleep is key. If that isn’t possible, catching a quick nap during the day will certainly help. As much as you want to “give” during your workouts, replenishing your worn out muscles after the gym will boost your energy reserve for the next workout.