Feeling run-down, even though you’re “doing everything right”?
You’re going to the gym, eating well, and getting sleep… so why don’t you feel any better? Maybe it’s not your workouts that need optimisation, it’s your recovery.
Training is only part of the equation
Recovery is where the real adaptations happen. Whether you’re growing stronger, burning fat, or improving performance, it’s all during recovery. Skip or neglect it, and you risk stalled progress, burnout, injury, or even illness.
Recovery is its own training block
Just like you plan workouts in phases, recovery deserves its own strategy. That doesn’t mean avoiding activity, it means choosing the right activities, timing them well, and treating recovery as a dynamic part of your routine.
Red flags that your training is outpacing your recovery:
* You remain tired, even after getting enough sleep
* Every workout feels tougher than usual
* You’re not progressing, despite consistent effort
* You’re more prone to injuries or illness
* Your motivation is rapidly declining
If these feel familiar, your recovery routine could do with a reset.
| Recovery Task | Why It Matters |
|---|---|
| 1–2 low‑intensity recovery sessions (walks, yoga, mobility) | Improves circulation, reduces muscle soreness, and supports stress balance. |
| 7+ hours of sleep most nights | Resets hormones, repairs tissues, and improves mental clarity and energy. |
| 3+ balanced meals daily with sufficient protein | Fuels repair, supports satiety, and sustains muscle, especially during heavy training. |
| Maintain hydration and minimise late-day caffeine | Keeps energy levels steady, aids digestion, and enhances sleep quality. |
| 1 mental “offload” session (journal, brain dump, light walk) | Reduces anxiety, clears mental clutter, and helps you mentally reset. |
| 20–30 minutes of screen-free downtime each day | Calms the nervous system, improves sleep, and lowers overall stress. |
Bonus Tip: Track Recovery Like Training
Want to make recovery sticky? Treat it like any core fitness habit:
* Use a habit tracker or calendar to mark completed recovery tasks
* Rate energy, soreness, and mood (1–5) each week to spot trends
* Every Sunday, review your feedback and adjust the week ahead before fatigue sets in
This is exactly the tactics I use with all my in person and online training clients, You have to make it STICKY!
Weekly reflection is your preventative armour against overtraining and burnout.
Ready for A FULL UPGRADE?
Drop “RESET” in an email to me (ollie@priority6.co.uk) and I’ll send over our Recovery Planner, custom-designed for busy adults who train hard and want to feel strong & consistent.
Save & share this blog if you’re ready to train smarter, not just harder… without burning out.
Why This Works
This isn’t a passive “take a rest day” template.
It’s an active, evidence-backed framework to help you:
* Maintain progress in training
* Reduce the risk of injury and fatigue
* Boost energy and mental clarity
* Keep consistency over the long term
Let’s stop running on empty. Instead, we’ll build in recovery habits that fuel the process, so you can get fitter, stronger, and healthier, Sustainably.