REST IS TRAINING

Recover with purpose.

Progress happens when training and recovery work together.

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Aim for 7–9 hours

Keep a regular bedtime and give hard-working muscles time to recover.

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Walk or mobilise

Choose gentle movement that leaves you feeling better, not exhausted.

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Eat enough consistently

Include protein, carbs, fats, fruit and vegetables; hydrate through the day.

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Pain is information

Sharp pain, dizziness or unusual symptoms are reasons to stop and seek advice.

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Reduce effort when needed

If performance and energy stay low, reduce sets or load and take extra rest.

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Build gradually

Add reps or a small amount of weight when your technique stays solid.

General fitness information only; individual needs vary. Consult a qualified professional for personalised advice.