Rest Days Are Training Days

Recovery isn't the absence of work — it's where adaptation happens. How to structure genuinely restorative days.

Adaptation happens between sessions, not during them. Treating rest as an afterthought is the fastest way to stall.

Prioritise sleep first, then protein, then low-intensity movement — a walk, mobility flow or easy swim keeps blood moving without adding fatigue.

Build one full rest day into every training week and protect it the same way you protect your heaviest session.