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The Art of Recovery: Essential Strategies for Optimising Strength Training Results

Strength training has an overwhelming number of benefits. If you want to simply enhance your ability to perform daily activities or, are ready to become a serious lifter, it’s crucial to have your finger on the pulse when it comes to post-strength training recovery. 

When you’re building a sustainable strength training routine, it’s important to not underestimate balancing intensity and recovery.

Let’s explore what you need to know about recovery for strength training including:

– Why rest is so important
– Techniques for excellent recovery
– Nutrition insights
– The power of good sleep
– And the link between mental wellness and movement 

Why Is Post-Strength Training Rest and Recovery Important?

When your routine includes strength training, you’re pushing your body harder than it’s normally used to. Through this test of your physical limits, your body is likely to become tired.

Crucially, continuous strenuous exercise will over time create tiny tears in your muscles. These tears will eventually heal and your muscles will grow. The importance of rest days can’t be underestimated as your muscles will recover only during this rest phase. 

You might be wondering at this point “Which muscle recovery techniques do I need to know?” Let’s run through the most important aspects of rest following strength training that you should be across.

Muscle Recovery Techniques and Active Recovery Exercises

Progressive overload and recovery are like two peas in a pod when it comes to prime strength training. To challenge yourself and gain strength, this technique allows you to gradually increase weight, frequency or repetition. This method also drastically reduces your likelihood of plateauing.

One of the most impressive parts about progressive overload is that it’s much easier to track your progress. It’s a great feeling to pick up a weight that you may have previously struggled with.

From time to time, managing muscle soreness will become a priority. Here are handful of active recovery exercises to keep you moving and rejuvenating: 

  • Warming up and post-workout stretching
  • Daily stretches and mobility exercises
  • Foam rolling

Our number one suggestion is stretching for strength training recovery. Stretching has a wide range of benefits but the major ones are injury prevention, improved performance and less soreness due to the muscles being engaged before your workout.

Nutrition and Strength Gains

We all know that a healthy and balanced diet is a must for everybody, no matter their stage in life. Here are a few tips for maximising nutrition and strength training before and after your workout.

Before your workout
Having a light snack 60-90 minutes before your workout increases your energy levels, reduce possible hunger pains and increase the calories burned. Carbohydrates are our energy source and there are plenty of healthy options like fruit, nuts or beans.

After your workout
Keep those carbs coming, along with protein within 30 minutes after finishing your workout. Then, two hours following your workout is the most optimal time for a full meal. Aim for half a plate of veggies, a quarter of whole grains and a quarter of lean protein. 

Hydration for strength recovery can’t be overlooked. Drinking plenty of water before, during and after your workout will aid in:

  • Regulating your body temperature 
  • Delivering nutrients and oxygen to your body
  • Removing waste

For those engaging in strength training, breaking down your muscles for them to become strong requires hydration. Dehydration is known to play a significant role in poor recovery.

There are also stacks of recovery supplements for strength athletes that have become popular with gym-goers in the last couple of years. Here are our top 3:

  1. Creatine: This supplement has the power to promote strength and may increase levels of the hormones involved in muscle growth
  2. Protein supplements: Protein is what your body craves for repairing and maintaining muscle volume
  3. Aminos: Designed to stop muscle wastage while training and help in recovery

Sleep and Strength Gains

When it comes to your health, it’s been scientifically proven that quality sleep is a game changer. This fact is still the same when it comes to having strength training as a part of your exercise routine. Not only does sleep aid in your mental awareness when you’re awake, but it’s also prime time for your body to regenerate. 

Did you know that your body releases a growth hormone only when you’re asleep? It’s pretty impressive what our bodies can achieve. You’ll also boost your energy for when you wake up and restore brain cells.

It’s important to note that people participating in strength training shouldn’t eat straight before falling asleep as this reduces your catabolic muscle growth. 

The golden formula? Chill out, rest up and get the 7-9  hours of sleep that your body needs to perform its muscle recovery magic.  

Mental Wellness and Strength Gains

Mental wellness in post-workout recovery is formed by a combination of effective body recuperation techniques, adequate nutrition and good sleep. 

Plus, the mind-body connection in recovery is undeniable. There are loads of studies to back up exercise, including strength training, as a method of stress control and even as a mood-booster.


It’s time to get those endorphins flowing! Here at ENZED Fitness, we offer local strength training classes for all abilities at our Newcastle fitness studio. We also offer a wide range of gym classes near Newcastle incorporating other modalities of fitness including weight loss and functional training. Plus, our trainers are experts in advising on recovery strategies for different strength programs.

What’s better is we offer a 7-day free trial so that you can get a taste of our facilities and the extensive variety of fitness offerings at our boutique gym in Newcastle. We’ll see you in the studio soon.