Exercise Recovery: Just the Figures
Exercise Recovery: the whole thing in five minutes, for when you want the numbers and nothing else.
The rest, sleep and nutrition between sessions during which training adaptations actually occur.
Key takeaways
- Adult sleep recommendation: 7-9 hours
- Delayed onset muscle soreness: peaks 24-72 hours after unaccustomed work
- Most useful single change: Protect sleep first; it is the single largest recovery variable.
- Commonest mistake: Treating soreness as the measure of a good session.
- See a doctor if any of the signs under "When to speak to a doctor" below apply to you.
The numbers, in one place
| Measure | Figure |
|---|---|
| Adult sleep recommendation | 7-9 hours |
| Delayed onset muscle soreness | peaks 24-72 hours after unaccustomed work |
| Protein while training | commonly 1.2-1.6g per kg a day |
| Rest between sessions for one muscle group | at least a day |
| Signs of doing too much | persistent fatigue, falling performance, disturbed sleep |
In one paragraph
Adaptation happens between sessions rather than during them, so recovery is part of the programme rather than time off from it.
Worth doing
- Protect sleep first; it is the single largest recovery variable
- Alternate the muscle groups you train on consecutive days
- Schedule an easier week after several hard ones
- Eat adequately rather than training harder and eating less
Worth avoiding
- Treating soreness as the measure of a good session
- Adding volume in the week after an unusually hard session
- Training through pain that is still present the next morning
Where to go next
- Exercise Recovery: Common Questions Answered
- Exercise Recovery: What the Evidence Actually Says
- Exercise Recovery — the reference entry
- What the Guidance Really Says About Home Workouts
- Running for Beginners: What Published Guidance Supports
When to speak to a doctor
See a GP for severe muscle pain and weakness with dark brown urine after unaccustomed exercise, which can indicate rhabdomyolysis and needs urgent attention. Persistent exhaustion despite rest warrants investigation rather than a harder programme.
Where this comes from
- NHS — Exercise and recovery
- UK Chief Medical Officers — Physical Activity Guidelines
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.
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