All About: Rest & Recovery

 

Rest and recovery are essential to your strength training routine. This is the time where your muscles are really at work and are growing and adapting to your training. It can be tough to really know when to rest if you are feeling super motivated to workout, but you have to, to see change! 

How do you know you need to rest?

Constantly tired?
Always Sore?
Feel like you’re hitting a plateau?
Not progressing in a workout program?
Appetite is sporadic?
Craving sweets?

If any of these resonate with you, it might be an indicator that you are in need of some rest and recovery! Listen to your body, it will tell you what it needs!

What does recovery look like?

How many hours of sleep should you be getting each night? How much water should you be consuming daily? What do your stress levels look like? These are the fundamentals that you need to focus on first before diving into other things such as protein, carbs, fats, supplements, etc. for recovery.

Generally, you should be getting 7+ hours of sleep each night. Although you are asleep, your body’s working overtime! During sleep, your body restores energy, repairs cells and releases hormones and proteins. On top of that, your brain stores new info and rids itself of toxic waste, how cool! Secondly, according to the U.S. National Academies of Sciences, Engineering and Medicine, you should be drinking about 11.5 cups, or 2.7 liters, of water or fluids daily. Lastly, stress can really take a toll on your body, so managing that stress is essential to recovery! Check out our list below for some ways we like to rest and recover.

Ways to recover

Rest and recovery look different for everyone. Here are some of the ways we like to rest and recharge:

  • Travel
  • Play volleyball or another sport
  • Hang with family
  • Go outside and take a walk
  • Sleep in (seriously!)
  • Meet friends for dinner and drinks
  • Watch your favorite tv show or movie
  • Go to festivals (there are plenty in Wilmington!)
  • Read

We always make sure to talk about rest and recovery and build it into our workout schedules. If you need help with this make sure to follow us on Instagram for more tips, and contact us to work on your health journey!

Ready to work that Booty? Try One of Our Workouts!

Progressive Overload with Squats

Progressive Overload with Squats

Progressive Overload with Squats We are back with another progressive overload blog! This time we are progressively overloading SQUATS!! One of our favorites, and a cornerstone for any good booty program. This is a movement we do daily at Booty Lab and it is a great...

read more
Workouts for the Holiday Season

Workouts for the Holiday Season

Workouts for the Holiday Season The holiday season is a busy time full of events, parties and celebrations! When juggling so many things at once, it can be harder to get a workout in. Luckily, we have gathered some of our favorite workouts throughout the years to help...

read more
Favorite Shoulder Exercises

Favorite Shoulder Exercises

Our Favorite Shoulder Exercises We focus a lot on the glutes at Booty Lab becuase that is our specialty, but we make sure to work the upper body too!! Full body strength is very important! Today, we are focusing specifically on shoulder exercises. The shoulders get...

read more

Ready for more? Join us in the gym!

Subscribe

Stay Up To Date With The Latest Updates and Event Info

Have Questions?

Text our team at (910) 218-9408 to chat or enter your email below.

Thanks! We'll be in touch soon. Check your email for next steps.