The ultimate guide to recovering after a workout, according to the experts

Turns out what you do in between workouts is just as important as the session itself. From sleep and supplements to cold plunges, here’s everything fitness pros do to stay strong, healthy and injury free.

Remember the old saying, “no pain, no gain”? Well, it turns out that niggling twinge you’re feeling after a run or gym session can actually impede your fitness goals. And, according to experts, the secret to staying stronger for longer is surprisingly simple: yep, it’s recovery.

“Overtraining can degrade performance and impact on overall wellbeing,” says Rigs Recovery’s James Royes. “A lack of recovery, which includes sleep, rest and diet, can increase the risk of injury, chronic pain, and lead to a massive decrease in energy levels.”

Discomfort after exercise is a fitness red flag, and a sign your muscles are in need of some serious TLC, in the form of isolated rest and recovery.

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“Whether you’re an advanced athlete, a casual gym-goer or even a workaholic, the importance of incorporating recovery into your lifestyle can’t be overstated,” confirms Jude D’Souza, founder of Recovery Lab in Brookvale. “Recovery isn’t just a phase; it’s a pivotal element to overall physical wellbeing, allowing the body and mind to reset and recharge.”

But don’t just take our word for it. According to a study published in the Journal of Sports Sciences, a lack of recovery is one of the main reasons for injuries like muscle tears, breaks and sprains. On average, muscle fibres can take up to 72 hours to rebound from a workout. So when we dive back into physical activity too soon – be it a jog, weights or a quick Pilates class – our muscles don’t get the chance to fully repair.

“Recovery is like the bumper bars on the bowling alley of life,” adds Royes. “You need them there to stay on task, and on track. Without them, you risk hitting the metaphorical gutter.”

So in the interest of your workout – and your body’s longevity – we asked three fitness high-performers to reveal the daily recovery secrets they swear by.

Tim Robards, Sports chiropractor and TV presenter

“I train up to six days a week alternating between cardio and conditioning,” says the Medibank Live Better ambassador, “On the other days, I’ll do some form of active rest, whether that be a long stretch or a light jog. I struggle with tendinopathy, particularly in my knees – it’s rare that I’ll be able to complete a squat without knee pain. I also have a genetic predisposition to rapid collagen depletion, which means I’m susceptible to tendon tears, so pre and post workout recovery is really important.”

Recovery rituals

Regular saunas: “I use an infrared sauna four times a week, and I stay in there until it becomes unbearable (20 to 50 minutes). This is when our bodies activate a fight or flight response, releasing the growth hormone and heat shock proteins which stimulate our immune system.”

Self-releasing massage: “I use muscle massaging tools most nights, generally a combination of spikey balls, foam rollers and my Rotor X (two foam rollers in one) which help to release muscle tension.”

Ice baths: “This rinses all the stress and anxiety out of my body. It forces me to calm my mind and my body, and this sense of control is carried through to my day ahead. I always come out of the ice bath less stressed than when I got in.”

Tim’s top tips

#1. Warm up

“Without a good warm up, it doesn’t matter how fit you are, you will irritate parts of your body that will lead to injury. I will never workout cold because I know my body will be more susceptible to muscle tears, setting my training back.”

#2. Get good sleep

“Sleep is a crucial part of my recovery and I track it every night so that I can improve it when I’m not getting enough deep sleep hours. To help, I’ll take a sleep supplement; a blend of collagen, magnesium and sleep herbs.”

#3. Nutrition

“A large part of physical healing is nutrition (both intake and absorption), so safeguarding your gut health is key to actually absorbing all the nutrients you consume in a day. If taking supplements, remember to consume things that compliment each other.”

Eloise Wellings, Olympian and marathon runner

“My training schedule involves 150 to 165 kilometres of running per week,” Wellings tells Body+Soul. “That’s including two strength-based gym workouts, a long run, and several slower runs in between these heavier sessions. As a result, recovery is a key element of my training, since it allows me to reach a high level of performance each week. Recovery is the main thing that helps to absorb all of the training and hard work that I do to improve my performance and allow me to continue to hit my running goals.”

Recovery rituals

Refuel: “The first recovery measure I take straight after a training session (within 20 minutes) is to refuel my body with a meal or snack to replenish lost energy stores. Usually this is a balance of both protein and carbs to restore the glycogen in my muscles.”

Supplements: “Because I exercise for long periods, I need to replenish my electrolytes frequently to delay muscle fatigue. To do this, I add electrolytes to my water bottle and take a magnesium supplement every night to relax my muscles and prevent cramping.”

Massage: “My legs and feet are constantly under stress with the nature of my training, so I get regular massages to release the tension in my muscles. This includes foot care. I’ll often put a Scholl foot mask on both feet to allow them to recover and regenerate efficiently.”

Eloise’s top tips

#1. Chill out

“Don’t be afraid to take rest days. Recovery days are key to getting you fitter and creating a sustainable exercise program that’s also effective in repairing and rebuilding your muscle tissues, which mostly occurs during periods of sleep and complete rest.”

#2. Breathwork

“Breath practices like diaphragmatic breathing activate the body’s relaxation response. This counteracts the stress that is triggered by intense exercise, to reduce muscle tension, lower heart rate, blood pressure, and cortisol levels.”

#3. Active cooldown

“After an intense workout, low-impact activities such as walking, swimming, or cycling help promote blood flow and flush out metabolic waste products. This alleviates muscle stiffness and expedites the recovery process so you feel better (and pain-free) the next day.”

Riley Fitzgerald, Professional dancer

“A typical day at Sydney Dance Company consists of seven hours of intensive rehearsal with individual strength and conditioning training on top, which can be really hard on the body physically,” says Fitzgerald who is set to be one of four New Breed choreographers at Carriageworks in December. “Recovery is an essential ingredient to what we do as dancers, and the success of any athlete. Our job is about working as hard as you can at an optimal level during your performance on stage each night, and during rehearsal sessions, while facilitating the necessary recovery outside of training so you can stay strong, then come back and do it again day after day.”

Recovery rituals

Foam rolling: “Each day either after rehearsals, or during the day, I will roll out using a foam roller. This helps to keep my muscles and joints mobile and primed, increasing blood and nutrient flow to the tissues.”

Stretching: “This may seem obvious, but stretching is an essential addition to my routine. It helps maintain my range of motion but also prepares my muscles for the deep range movements we execute in choreography.”

An ocean water plunge: “The work that we do is very physically and mentally demanding so relaxation is integral to my recovery. Swimming in the ocean has become an invaluable aspect of my routine, for both body and mind.”

Riley’s top tips

#1. Mobility

“Mobility like dynamic stretching is a critical part of any injury prevention program. My mobility work is tailored to my needs which helps support my dance training, allowing my muscles to move smoothly through sequences without tension.”

#2. Mindfulness

“Beyond training, bringing attention to other areas of my life like talking to family and friends is such a beneficial way to refresh and recharge. Investing in these areas keeps me balanced and allows for consistent development personally and professionally.”

#3. Focus on longevity

“It’s important to give your body the time to process your training load without force or intervention, particularly when training for over eight hours a day. Know your limit and pull back to that sustainable sweet spot for longevity.”