7 Tips for Building a Better Recovery Routine

Because your results depend on what you do between the reps.

If you’re putting in the time at the gym, you already know progress doesn’t happen overnight. But what you may not realize is the importance of recovery work.

A balanced fitness routine needs intentional recovery to help reduce soreness and prevent injury.

Here’s how to build a recovery routine that supports your fitness goals:

1.Start With the Basics: Sleep Fuels Everything

No supplement, stretch, or massage can take the place of solid sleep. Aim for 7–9 hours per night to repair muscles and rebalance hormones. If you are increasing the intensity of your training, consider adding 30–60 extra minutes of rest.

Establishing a bedtime routine can help get you in the groove. Consider light stretching, hydration, and putting away the phone at least 30 minutes before bed.

2. Hydrate Like an Athlete

It’s important to replace what you sweat out. Hydration helps your muscles flush metabolic waste and stay flexible. Be sure you:

Drink water before, during, and after workouts
Add electrolytes after high-intensity or long-duration training
Eat water-rich foods including berries, melons, cucumbers and leafy greens

Proper hydration is one of the easiest ways to reduce next-day stiffness.

3. Fuel for Recovery, Not Just Energy

What you eat after you train is just as important as the pre-workout meal.

Pair lean protein (chicken, eggs, beans, yogurt) with complex carbs (rice, quinoa, potatoes, fruit) to replenish glycogen and rebuild muscle tissue. You should be sure to eat within 60–90 minutes of exercising.

4. Use Active Recovery to Keep Your Body Moving

Recovery doesn’t always mean resting on the couch. Low-intensity movement keeps blood flowing and speeds healing.

Try adding:

Gentle swimming
Walking
Stretching or yoga
Light cycling

Even 10–20 minutes on your off days can help you feel looser and more energized.

5. Take Advantage of Club Resources Designed to Help You Recover

At Corpus Christi Athletic Club, your membership gives you access to tools that elevate your recovery routine:

HydroMassage: Perfect for sore, tight muscles
Sauna & steam room: Boost circulation and relaxation
Jacuzzi & pools: Support mobility and low-impact movement
Group yoga + stretch classes: Improve flexibility and reduce tension
Certified trainers: Personalized guidance to prevent overtraining

Your workouts are only half of the equation. Don’t overlook the recovery amenities built to support them.

6. Schedule Recovery Just Like You Schedule Workouts

If it’s not on the calendar, it’s easy to skip. Block time for:

A weekly mobility session
Post-lift stretching
A monthly massage
Rest days—real ones

Consistency turns recovery into a habit, not an afterthought.

7. Listen to Your Body

Soreness is normal. Pain isn’t. If something feels “off,” slow down. If you notice persistent tightness or fatigue, swap a high-intensity day for yoga, swimming, or light cardio.

Your Best Workouts Start With Better Recovery

Building a recovery routine that matches your training isn’t about slowing down, it’s about upgrading your performance. When you give your body the rest and support it needs, you can lift more, move better, prevent injury, and stay consistent for the long haul.

Ready to round out your routine?
Stop by the Club, talk with a trainer, or explore our recovery amenities to get started.

Build a Recovery Routine That Supports Your Workouts