5 Recovery Mistakes Most People Make when they start Resistance Training (and How to Fix Them)

When most athletes think about performance, they focus on training volume, intensity, and skill work. But the truth is, your body adapts and grows stronger outside of the gym—during recovery. Unfortunately, recovery is where most athletes cut corners, often without realizing it. Here are the five most common recovery mistakes we see at ATLAS Performance Training and how you can fix them.

1. Trading Sleep for “More Work”

Sleep is your body’s number one recovery tool. Miss it, and everything from muscle repair to hormone balance suffers. A single night of poor sleep can lower testosterone, reduce reaction time, and increase injury risk.
Fix: Aim for 7–9 hours consistently. Set a sleep schedule and stick to it like it’s a training session.

2. Underfueling After Workouts

Skipping meals—or loading up on junk—post-training means your body misses the critical window to repair muscle tissue and replenish glycogen.
Fix: Within 60 minutes, aim for a protein + carb combo (e.g., grilled chicken, rice, and veggies).

3. Overusing Ice & Painkillers

Icing sore spots and popping ibuprofen may mask discomfort but don’t fix the root. Overuse can actually delay the body’s natural recovery.
Fix: Use cold therapy strategically for acute injuries but prioritize mobility, hydration, and nutrition for long-term recovery.

4. Neglecting Mobility

Most athletes hammer strength but skip the 10 minutes of mobility that would keep joints healthy and extend careers.
Fix: Incorporate hip openers, thoracic spine rotations, and ankle mobility drills daily.

5. Training Through Fatigue

Your body whispers before it screams. Too many athletes ignore fatigue signals and push through, leading to burnout or injury.
Fix: Schedule deload weeks every 4–6 weeks. If your HRV (heart rate variability) or energy is consistently low, take an active recovery day.

Concultion
If you’re serious about performance, don’t just train harder—recover smarter. Recovery isn’t weakness; it’s where progress is made.