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Since my high school soccer days, I’ve had it ingrained in me that workouts “don’t count” unless I’m dripping in sweat and all the better if I can barely walk the next day. All my Peloton instructors emphasize stretching and cool downs in the last few moments of a ride or strength session, but I have always just kind of tuned that part out and moved on with my life.
It’s only recently (perhaps since turning 40) that I’ve really gotten the message about how crucial recovery is in the grand scheme of things. In the past, my overzealousness without proper respect for recovery has led (I believe) to illness, injury and general burnout. Now, I track it carefully, plan it into my days and weeks intentionally and relish it at least as much as the workouts themselves.
Most of what I’ve learned on this topic that’s resonated has come from one of my favorite authors and podcasters – Dr. Peter Attia. You may remember him as a bigtime guru from my sleep post. Attia emphasizes that recovery is not merely a passive phase but a vital component of a comprehensive fitness strategy aimed at enhancing both lifespan and healthspan. In his book Outlive, he confirms:
“Exercise is by far the most potent longevity ‘drug.’ The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline better than any other intervention.”
—Peter Attia, Outlive: The Science and Art of Longevity
In fact, without adequate recovery, the benefits of exercise can be undermined, leading to diminished performance and potential health setbacks (ya know, like illness and injury as reference above!). On top of all that, I’ve personally noticed that when I don’t focus on recovery, my sleep suffers, and then the cycle worsens.
How can you track recovery?
Heart Rate Recovery (HRR) is a valuable metric for assessing recovery status. Dr. Attia says:
“[Heart rate recovery] is one of the metrics that we should care about just as we care about VO2 max and just as we care about resting heart rate.”
—Peter Attia
A rapid decline in heart rate post-exercise indicates effective recovery and cardiovascular fitness.
So, there’s one way!
Heart Rate Variability (HRV) is another great indicator of your body’s recovery state. Greater variability means a more relaxed, parasympathetic state, while lower variability can mean poorer recovery. Another of my podcast host faves, Dr. Andrew Huberman notes that HRV is a better marker of stress and recovery than resting heart rate (see more for his opinion here).
This metrics is one of my favorite ways to track my recovery, and my Garmin watch makes it very easy to spot patterns that are out of whack. My watch even sends me little “relaxation reminders” if my stress level is high during a time it “shouldn’t be” – like at 2pm when I’m not in the middle of a HIIT workout. I also know that if my HRV is out of “rest and relax” mode when I’m about to get ready for bed, I did NOT do the best job focusing on recovery that day.
What does recovery look like?
Sleep, of course:
This is a bit of a loaded topic because it requires a ton of its own maintenance and focus. You can read more about what I do to optimize mine in this blog post. But in this context, suffice it to say that sleep is a cornerstone of effective recovery. Dr. Attia underscores the importance of quality sleep in facilitating muscle repair, hormonal balance, and cognitive function. He notes:
“Each night, when I go to sleep, I die. And the next morning, when I wake up, I am reborn.”
—Peter Attia
TLDR: To optimize recovery, you should aim for 7–9 hours of uninterrupted sleep per night with consistent sleep and wake times, even on weekends.
Nutrition:
This can mean different things to different people and while I know this is a topic loaded with land mines, I’ll just say this: I know I don’t recover as well when I’m eating foods not on my usual diet. Sometimes this happens on vacation, for example. Also in this category, I’ll include adequate hydration. For me, that usually means recouping electrolytes because I sweat A LOT during most of my workouts. I like LMNT and Water Boy because they don’t have sugar (which can fall into the category of the above foods that make me feel worse).
Active Recovery with Movement:
Though it seems a little counterintuitive, moving more can help with recovery. Active recovery activities, such as walking or yoga, can enhance circulation and aid in muscle recovery without adding undue stress. I also love my trigger point foam roller for active recovery days to reduce soreness and promote recovery.
Cool Downs:
Rebecca Kennedy, one of my favorite Peloton instructors, talks about how recovery begins the MOMENT your workout ends, and I love this concept. It’s taken me a long time to develop the patience to cool down properly. When I do a VO2Max or HIIT ride, I take about 15 minutes to cool down, spending 1-2 minutes at each end of the HR zones to come down to resting as sloooooowly as possible. This makes the whole effort a lot less of a jolt to my system and lets me transition to the rest of my life without that jittery, I just ran a marathon feeling. Walking after a strength workout also helps me come down a bit in HR and effort.
My favorite addition to my cool down is a 10-15 meditation + breathing exercise after I’ve finished lifting, walking and stretching. It really pushes my mind and body into recovery mode and this is 100% evidenced in the patterns my watch has measured with regard to my HRV. It really works! Just takes a little extra time, which I now build into my “workout block” of time on my calendar.
How to schedule recovery?
Rest Days
This is something I prioritize during my planning day every week (usually Sunday). Looking at the bigger picture helps make sure it gets on the calendar and that the workout/recovery split is balanced. Furthermore, when I do my monthly planning before the start of a new month, I look at the overall “business” of my schedule – kids’ activities, work commitments, social gatherings – and I plan more or less rest days in, depending on how taxing I know the rest of my life will be over those coming weeks.
Be Flexible
Every morning, I check my “body battery” on my watch – a metric determined by how well I slept (mostly dictated by overnight HRV). If for any reason, my body battery is way down, I may take an unexpected rest day, knowing that the extra recovery will mean a better workout the next time I’m able to get back at it. This is a habit that has been VERY hard for me, as I feel unbelievably guilty about abandoning a “planned” workout for myself, but I know that it’s crucial to staying in better shape and overall health, so I force myself to do it when need be.
Don’t Skimp
The older I get, the more I realize that “less is more” – REALLY – when it comes to fitness. It’s much better (for me) to have one less DAY in the gym, but lift a little heavier on the days I’m there. I’ve cut HIIT down to one day a week (and usually only on weeks that I don’t do VO2Max training), and so forth. I’ve ramped up my Zone 2 (walking or easier Peloton rides) to stay active without overdoing it. I’ve learned to take whole rest weeks (deloads) in between difficult strength splits I’m doing and to embrace the quality rest days as much as I do the workouts.
Top 10 Takeaways: How to Do Recovery Better
Looking for the TLDR takeaways of this post? I’ve created a handy dandy top 10 tips of recovery below to meet this demand:
- Prioritize Sleep Like It’s a Workout
Don’t just aim for 7–9 hours—protect it like it’s a non-negotiable part of your training plan. Consistency is key: same bedtime, same wake-up time, even on weekends. - Start Recovery the Moment You Finish Your Workout
Cool downs are no longer optional. Take 10–15 minutes to gradually lower your heart rate and transition into your day. Bonus points for breathwork or a short meditation afterward. - Fuel Your Body to Heal
Nutrition = life. That doesn’t mean perfection, but grab, carbs, protein, enough water, and electrolytes if you’re a heavy sweater. Keep tabs on what makes you feel worse (for me, that’s sugar and processed stuff). - Track What Matters
Metrics like HRV and HRR can give you real-time insight into how well you’re recovering. If you use a wearable, pay attention to those patterns—and let them guide your next move. But don’t be a slave to them either. If your watch says boo but your mind says yay – you do you! - Schedule Rest Like a Boss
Plug recovery days into your calendar before the week starts. Be strategic about where you put them depending on life stuff like work deadlines, kid chaos, or travel. - Move to Recover, Too
Gentle walks, yoga, stretching, foam rolling—all great ways to support recovery without taxing your body further. - Respect the Rest Day Mindset
Rest is not lazy. It’s not weak. It’s science-backed, performance-enhancing, injury-preventing gold. Take it seriously. - Know When to Say No
Didn’t sleep well? Feeling extra run-down? Pivot. One missed workout in favor of a rest day won’t derail your goals—but skipping recovery might. - Less Can Be More
More intensity doesn’t always equal more progress. Build in deload weeks, scale back HIIT, and embrace lower-intensity movement when your body needs it. - Redefine What “Counts”
A good workout isn’t always the one that leaves you dripping in sweat. A good week includes progress and recovery. Your longevity (and your sanity) depend on both.
Less & More: The WFH Mom Edit 
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