Are You Actually Recovering Between Training Sessions?

Feb 1

One of the biggest mistakes lifters make is assuming more effort equals more progress. In reality, progress comes from the balance between training stress and recovery. Training breaks the body down, recovery is what allows it to rebuild stronger.

If recovery is insufficient, no program, no matter how well designed will work as intended.

What Good Recovery Looks Like

When recovery is on track, a few things tend to happen:

Loads feel similar or easier week to week at the same RPE
Soreness resolves within 24-48 hours
Bar speed is consistent
Motivation to train is high
You feel “ready” rather than drained going into sessions

This doesn’t mean every workout feels amazing, but the overall trend supports progress.

Signs Recovery Is Lagging

Early warning signs often show up before major performance drops:

Soreness lasting 3+ days
Small but noticeable strength dips
Poor sleep quality
Joints feeling beat up or irritated
Reduced training drive

These are yellow flags, not panic signals, but signs to pay attention.

Clear Signs You’re Under-Recovered

When recovery is truly insufficient, performance and readiness decline:

Reps dropping at the same RPE
Warm-ups feeling unusually heavy
Persistent fatigue outside the gym
Nagging injuries appearing
Low motivation to train

At this point, pushing harder usually makes things worse, not better.

How to Fix It

Recovery isn’t complicated, but it does require discipline:

Eat enough
Most lifters under-eat for their workload. Fuel drives recovery.

Sleep enough
7-9 quality hours is the strongest recovery tool you have.

Adjust training stress
Reducing volume is often more effective than cutting intensity.

Manage life stress
Work, relationships, and lifestyle all impact recovery. The body doesn’t separate gym stress from life stress.

The Big Takeaway

If performance is dropping while fatigue is rising, it’s rarely a motivation issue, it’s a recovery issue. The best lifters don’t just train hard. They recover hard, too and that’s what allows them to stack good weeks on top of each other for months and years.

Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)

Kyle Sheridan