Why is Recovery Important for Muscle Growth? | Hardworkout Magazine

Key takeaways

- Muscle fibres break down during strength training and rebuild larger and stronger during the rest between sessions, not during the workout itself.

- Muscles generally need 24-48 hours to recover after a hard session, so the same muscle group should not be trained on consecutive days.

- Training 4-5 days a week is sufficient even for experienced lifters, with a rest day every 3-4 days depending on how heavy the training is.

- After hard training you should replace 1.5 times the fluid lost within a couple of hours, and aim for 2-2.5 litres of water per day in addition.

- The body produces growth hormone and testosterone during sleep, which is why 7-9 hours a night is recommended for muscle growth and performance.

Many who want quick results from their training and bigger muscles may think the solution is to train hard and a lot, preferably every day. It is of course important to train enough during the week, but it is also important to remember that what gives the greatest results from training is what you do between each workout.

The time between workouts is when the body recovers, becomes stronger, and the muscles grow. To optimize the recovery process, there are several things you should focus on.

Training Breaks Down Muscles

When you strength train, the muscles are subjected to a greater load than they are used to, and muscle fibers break down. This is part of the process and necessary for them to rebuild, larger and stronger.

The muscles rebuild themselves larger and stronger between each workout, which is why it is important to include rest days/recovery days as part of the training week.

More training does not mean more muscles, as it can lead to overtraining, increased stress in the muscles, and a higher risk of injury.

If you train many days a week, it is wise to structure your workouts so that you do not train the same muscle groups on consecutive days.

How long do muscles need to recover between workouts?

How much recovery time you need depends entirely on the type of training, intensity, and training experience.

As a general rule, muscles need around 24-48 hours to recover after a hard workout, so it is always wise to allow at least 48 hours between training the same muscle group.

If you are very sore or feel that your strength is diminished, you may need more than 48 hours. If you are training heavily, it is also important to listen to your body.

Recovery is not only important for muscle growth, but it will also help make you stronger. So if your goal is to get stronger in strength exercises, you should ensure you include enough recovery between heavy training sessions.


What You Can Do to Optimize the Recovery Process

To get the most out of your training, it is important to emphasize what you do between each workout.

How many days a week should you train?

Even for someone experienced and used to training a lot, training 4-5 days a week is more than sufficient.

Choose a [split program](https://hardworkout.no/trening/treningsprogram-gratis/) that fits your goals, and maintain a rest day every 3-4 days, depending on how heavy your strength training is.

Recovery is not just about taking a break from training; it also involves focusing on getting enough sleep, a healthy and nutritious diet, drinking enough water, and reducing stress to allow the body to calm down.

Mobility training, foam rolling, and [massage guns](https://hardworkout.no/massasjepistol/) are also useful for loosening tight muscles and accelerating the recovery process.

Diet

The diet is crucial for achieving optimal results from training, as food is the fuel the body needs to provide you with energy and strength for training and the necessary energy for muscle growth.

A good diet is important for proper recovery, and the muscles need enough protein to grow, as well as carbohydrates and fats for energy and strength.

Vitamins and minerals also play a role in the body's function. You can obtain these by eating healthy and varied, and by choosing good sources of nutrients. This generally means choosing whole foods and not ready-made or other processed foods.

Read more about muscle protein synthesis [here](https://hardworkout.no/muskelproteinsyntese-hvor-mye-proteiner-bor-du-spise-av-gangen/).

How much water should you drink when training hard?

Restoring and maintaining fluid balance is also important for recovery, performance, energy levels, and well-being.

If you train hard, it is important to replace fluid loss with 1.5 times the fluid you have lost during training, within a couple of hours after training.

Also, keep in mind that you lose some salts when you sweat, so it may be wise to consume drinks that are supplemented with electrolytes to achieve a good fluid balance after training.

In addition to covering fluid loss from training, one should aim to consume around 2-2.5 liters of water per day.

Staying hydrated throughout the day also has a significant effect on energy levels and thus also on performance and strength.

Also read: [Building muscles? These dietary tips should be remembered!](https://hardworkout.no/bygge-muskler-disse-kostholdstipsene-bor-du-huske-pa/)

Can supplements replace regular meals?

If you struggle to eat regularly or find it difficult to find healthy options when you're on the go throughout the day, various supplements such as [protein powder](/magazine/blended-protein-with-whey-and-casein-best-in-test-2026), [ready-made protein drinks](/magazine/protein-drinks-best-in-test-2026-top-10-ready-made-protein-drinks) and [protein bars](https://hardworkout.no/proteinbar/) can be good alternatives as snacks.

However, remember that it is regular healthy food that should be the base of your diet, contributing many important nutrients.

Take a look at various meal plans [here](https://hardworkout.no/kosthold-ernaering/kostholdsprogram/).


Mobility Training

It is wise to spend some time on mobility training each week. If you are very stiff in your muscles, it is especially important to dedicate some time to it, preferably daily.

Mobility exercises prevent injuries and lead to greater range of motion and better technique.

When technique and range of motion improve, it will also allow you to lift heavier and achieve better contact with the muscles you are training. This will in turn contribute to better muscle growth.

Take a look at this [mobility program](https://hardworkout.no/mobilitetstrening-treningsprogram-for-bedre-mobilitet/).

Sleep

Sleep is an important factor when it comes to performance, muscle growth, and weight loss.

When you sleep, the body produces both growth hormone and testosterone, which are important hormones for muscle growth.

Sleep is also important for metabolism, and it affects the hormones that regulate hunger and satiety.

Last but not least, sleep is crucial for performance. If you sleep poorly, you will feel tired and unrefreshed, and both strength and concentration will be weakened.

It is recommended that one gets 7-9 hours of sleep each night to ensure that both the mind and body get enough rest and time to recover. This may sound like a lot to many, as very many sleep much less than this.

If you train a lot and want to achieve good results from your training, you should therefore prioritize getting more sleep.

Read also: [Melatonin – the body's sleep hormone! – How to fall asleep faster](https://hardworkout.no/melatonin-kroppens-sovnhormon/)


In summary To ensure optimal muscle growth, you should follow a good strength training program 3-5 days a week, and focus on recovery by eating healthy, varied, and regularly, focusing on increased mobility, reducing stress, and getting enough sleep!

Sources:

Muscle Recovery and Nutrition – [National Library of Medicine (NIH)](https://pmc.ncbi.nlm.nih.gov/articles/PMC9230724/)