Once you get in the groove of a solid workout routine, it can feel impossible to slow down. But recovery is just as important as the grind. While rest days are a must, there’s another way to help your body bounce back without hitting pause: active recovery.
Active recovery gives your muscles time to adapt without the full rest day. It’s an ideal way to recover between workouts, helping you stay on track without burning out or hitting a plateau. So what exactly is active recovery, and how does it work? Let's dive into it.
Active Recovery vs. Rest Day: What’s the Difference?
So, what exactly is an active recovery day?
Unlike a full rest day (which involves zero physical activity), active recovery incorporates low-intensity exercises that keep your muscles engaged while aiding recovery. This type of workout promotes blood flow, reduces muscle soreness, and replenishes fluids — all without overtaxing your body.
The benefits of active recovery include:
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Boosts circulation to enhance recovery and deliver nutrients to muscles
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Repairs muscle tissue to speed up healing
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Reduces lactic acid buildup, alleviating soreness
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Replenishes lost fluids to keep your body in balance
But don’t confuse active recovery with a free pass to push hard! It’s about finding the balance that works for you. Some days, your body may need a full rest day, but on others, an active recovery workout will do wonders.
How Often Should You Do Active Recovery?
There’s no one-size-fits-all answer here. The key is to listen to your body. Some lifters train intensely 4-5 days a week and balance it with 1-2 active recovery sessions. You can mix up your schedule depending on your training intensity and personal recovery needs. Whether it's mobility work or a gentle walk, active recovery workouts help you stay on track without the fatigue of high-intensity sessions.
Top Active Recovery Workouts
The goal of an active recovery workout is to keep the intensity low, so your body can still function optimally. Aim for exercises that work at about 60-70% of your max effort.
Here are some of the best options for getting the most out of your recovery days.
1. Mobility Work
For those who strength train, one of the best things you can do on your active recovery day is mobility work. Mobility exercises are similar to stretching except they involve actively moving, contracting, and relaxing the muscles through the joints' range of motion. This will help increase your range of motion, which in turn helps you achieve better results from your exercise routine.
This is an excellent, easy, and beneficial workout to do when you want to improve your lifts – and it only takes a few minutes! Find a handful of mobility exercises and do a full-body mobility routine in as little as 15 minutes. If you're not sure what to do, check out our list of favorite mobility exercises that help increase your range of motion!
2. Yoga
A full-body yoga session doesn’t just stretch your muscles — it boosts blood flow, relieves tension, and clears your mind. Plus, the breath control learned in yoga can carry over to your strength training, helping you lift more effectively.
3. Core and Hip Activation
Your core and hips are a critical part of your body because they power your every movement, inside and outside of the gym! Working on your core and hips on your off days will help prep your body for the intense workout planned for the days ahead. Additionally, performing core activation exercises will not only help increase core strength but also enable you to lift heavier weights.
A few of our favorite core and hip activation exercises include...
- Banded sidewalks
- Bird dogs
- Dead bugs
- Glute bridges
- Planks
- Single-leg glute bridge
- Spiderman lunges
You can do all of these exercises using only your body weight, or you can add a resistance band to help activate your muscles even further.
4. Steady-State Cardio
Low-impact cardio is perfect for an active recovery day. Whether it’s a casual walk, a light cycle, or a swim, steady-state cardio increases blood flow, boosts cardiovascular endurance, and can even burn extra calories. Keep the intensity low and duration short (30-40 minutes).
5. Self-Myofascial Release
Foam rolling or using a massage gun to release tight spots can dramatically improve your recovery. It might hurt at first (hello, lactic acid buildup!), but the relief it provides to your muscles is worth it. It also helps your muscles stay more limber for your next workout.
Maximize Your Recovery with Active Recovery
Active recovery isn’t just about taking it easy — it’s about smart, efficient recovery that supports your training and boosts your performance. By mixing it into your routine, you can recover faster, avoid injury, and come back stronger for your next workout.
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