Listen to Your Body
Keep in mind that the right amount of time to recover after a workout varies from person to person. It also varies from muscle group to muscle group, exercise to exercise.
Listen to your body. You should feel sore after a workout, either immediately after working out or the next morning. However, you shouldn’t feel like you’re in excruciating pain.
If the pain feels sharp rather than dull or if you feel immobilise by the pain, chances are you’re pushing too hard.
Don’t let mild soreness stop you from working out – getting more circulation in your body can be a good way to get rid of soreness. Just don’t push your body past where it feels healthy.
Ramp Up Your Recovery (for Beginners)
If you’re just getting started with working out, don’t expect your recovery time to be the same as an experienced athlete. It’s entirely normal for a beginner to take 3-6 days to recover from a strenuous workout.
Give your body time to adjust to recovery. Space your workouts out so it’s just a few times a week and gradually shrink the time between workouts. Ramp up your recovery time slowly.
Upper Body, Lower Body
One of the most common ways to address the issue of recovery time is through alternating upper and lower body. For example, you might work out your upper body on Monday, then skip Tuesday and work out your lower body on Wednesday, skip Thursday and work out your upper body again on Friday.
Switching back and forth like this allows you to give each muscle group the rest they need, while still working out regularly.
Think about your muscle recovery. Don’t push yourself too hard, but don’t let recovery be an excuse to not push yourself either.