Gym ka real progress workout me nahi—recovery me hota hai. Beginners ko lagta hai daily heavy karna hi best hai, par body ko repair ka time na mile to soreness increase, performance drop, aur injuries ka risk badh jata hai.
Soreness (DOMS) normal hai, especially jab aap new exercise start karte ho. Lekin soreness ka matlab “good workout” nahi—kaam yeh hai ki aap next session me bhi train kar pao.
Recovery basics:
- Sleep: 7–8 hours (muscle repair hormones yahi pe active)
- Protein: daily consistent (veg me dal/soy/dahi)
- Water + electrolytes: cramps aur fatigue kam
- Active recovery: light walk, mobility 10 min
Stretching helpful hai, par “stretching se muscle banega” aisa nahi. Best approach: workout ke baad 5 min gentle stretch, aur week me 2–3 din mobility work.
Rest days ka truth:
Rest day ka matlab bed pe pura din nahi. Bas intense lifting se break. 20–30 min walk, light stretching—perfect.
Agar aapko joint pain, sharp pain, ya constant fatigue ho, to volume kam karo aur form check karo. Consistency ka secret hero recovery hi hota hai—jitni smart recovery, utna steady muscle gain.