Recovery
Rest, repair, recharge — the other half of progress
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Recovery Tips
Sleep 7-9 hours — growth & repair happen at night, not in the gym.
Active recovery (light walk, mobility) beats total rest for soreness.
Hydrate before you feel thirsty — muscles are ~75% water.
Soreness peaks 48h post-workout. Foam-roll the tight spots, not the pain.
Breathwork drops cortisol and speeds up nervous-system recovery.
A deload week every 4-6 weeks prevents burnout and injury.