7 Signs You're Not Recovering Properly Between Workouts
In your 40s, your body’s recovery process changes, and what used to work in your 20s or 30s might not be enough now.
If you're feeling like you’re hitting a plateau or just not seeing the results you expect, it might be time to consider whether your recovery is on track.
Here we will help you identify key signs that your recovery between workouts isn't going as smoothly as it should and what you can do to fix it.
1. Persistent Fatigue
If you’re feeling tired all the time, even after a full night’s sleep, it’s a sign your body hasn’t fully recovered from your last workout.
This kind of fatigue can lead to decreased performance, making your workouts feel harder and less effective.
Here's what you can do: Make sure you’re getting enough quality sleep each night. Aim for 7-9 hours and create a relaxing bedtime routine to help improve your sleep quality.
For a more comprehensive approach to recovery, explore our PowerAbs.shop challenges that offer recovery-focused workouts designed to help you bounce back stronger.
2. Decreased Performance
Are your workouts feeling more challenging, and are you struggling to lift the same weight or complete the same number of reps as before?
This decrease in performance is a clear sign your muscles are still recovering.
Here's what you can do: Incorporate active recovery days into your routine.
Light activities like walking, yoga, or swimming can help promote blood flow to your muscles and speed up recovery.
3. Muscle Soreness That Lingers
It’s normal to feel sore after a tough workout, but if that soreness lasts for more than 72 hours, it could mean your muscles aren’t healing as they should.
Here's what you can do: Focus on post-workout nutrition.
Consuming a mix of protein and carbohydrates within 30 minutes of finishing your workout can help kickstart the recovery process.
Need ideas for meals? Check out our nutrition challenges for delicious and easy-to-make options.
4. Irritability and Mood Swings
When your body is under constant stress from insufficient recovery, it can affect your mood.
Feeling more irritable or emotional than usual can be a sign that your body needs more time to heal.
Here's what you can do: Pay attention to your stress levels. Incorporate stress-reducing activities such as meditation, deep breathing exercises, or spending time in nature.
5. Elevated Resting Heart Rate
If your resting heart rate is higher than normal, it’s a sign your body is still in a state of stress from your last workout.
Here's what you can do: Track your resting heart rate regularly.
If it remains elevated, consider taking a break from high-intensity workouts and focus on gentle activities like stretching or lighter workouts.
Check out our programs Low Impact PHIIT and PowerStretching for recovery and lighter workouts with big impacts.
6. Increased Susceptibility to Illness
Your immune system can take a hit if you’re not allowing enough recovery time.
If you find yourself getting sick more often, it could be a sign you’re pushing your body too hard.
Here's what you can do: Prioritize recovery days and ensure you’re fueling your body with nutrient-dense foods rich in vitamins and minerals to support your immune system.
Stay on top of your nutrition with our PowerAbs in the Kitchen meal guide.
7. Lack of Motivation
Feeling unmotivated to work out is a psychological sign that your body may be overtrained and under-recovered. This lack of motivation can stem from physical exhaustion.
Here's what you can do: Listen to your body. It’s okay to take a few extra rest days if you’re feeling mentally or physically drained.
Consider varying your workout routine to keep things fresh and engaging.
For inspiration, join our free PowerAbs! community where you can connect with others and stay motivated on your fitness journey.
Recovery is just as important as the workout itself, especially as we age.
By paying attention to these signs and making small adjustments to your routine, you can improve your recovery, enhance your performance, and continue making progress toward your fitness goals.
Remember, your body needs time to heal, so give it the care and attention it deserves.
Ready to take your recovery to the next level?
Check out PowerAbs.shop for more programs and resources to help you on your fitness journey.
Disclaimer: Always consult with a healthcare provider before starting any new fitness program. The information provided in this article is for educational purposes only and is not a substitute for professional medical advice.