One of the biggest mistakes that we make with our training is training too hard or too frequently. Strength training requires time for the muscles to recover. Adaptations occur during recovery which is why recovery is such an important component of training. Without proper recovery you will not achieve all the potential benefits from your training.

Muscles recover quicker when nutrients are pumped through them. Blood carries the nutrients necessary for muscles to recover. Exercises that increase blood flow can aid in recovery. If our muscles recover quicker, we can train more frequently and reach our fitness goals faster. Workouts that increase blood flow, but do not tax our muscular or nervous system can be done on recovery days.

Recovery days can be used to promote strength, and recovery. Recovery workouts can be full body workouts using bodyweight or at a light percentage of maximal strength or easy aerobic or conditioning workouts.  Circuits and supersets are a great choice and help improve muscular definition by increasing work volume. Recovery exercises promote muscle healing.  

Light aerobic work like walking, hiking and biking help push blood through the muscles. Blood nourishes muscles, aids in recovery and helps flush debris from the muscles.

The amount of recovery you need depends on how hard you train, how long you have been training, and how often you train. If you are new to exercise and use a full-body program, aim for 48 hours recovery. Advanced trainers need more time to recover due to the higher intensity and workload of their training routine.

Train hard, but train smart. Use recovery days to reach your full strength potential.