How to Bounce Back After a Tough Workout

Tips from experts on recovering from intense exercise

Published on Mar. 2, 2026

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Olympic athletes push themselves to the maximum to achieve world-class success, but the rest of us part-time athletes should listen to our bodies after a tough workout and be smart about recovery. Experts share tips on how to replenish, rest, and recover properly after intense exercise to avoid injury and build strength.

Why it matters

Proper recovery is essential for amateur athletes to avoid injury, build muscle, and maintain a healthy exercise routine. Following expert advice on post-workout recovery can help people of all fitness levels maximize the benefits of their workouts and stay active long-term.

The details

Experts recommend following an intense workout with a day of light training, replenishing the body with carbohydrates and protein, getting 7-9 hours of sleep, using saunas and massage to loosen muscles, icing injuries, and seeking medical help for any serious joint swelling or pain. The "no pain, no gain" mentality is outdated, and listening to your body's signals for when to ease off is crucial.

  • The tips in this article were published on February 20, 2026.

The players

Dr. Gabe Mirkin

A cardiologist and former elite athlete who advises on smart workout strategies.

Dr. Akshay Syal

A board-certified internal medicine physician at UCLA Health who discusses the importance of sleep for sports recovery.

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What they’re saying

“The reason today's athletes are achieving such fantastic scores is that they've learned to workout smart. You train hard for two days and then allow at least three days of recovery to help muscles repair themselves and become stronger.”

— Dr. Gabe Mirkin, Cardiologist and former elite athlete (Newsmax)

“Sleep is essential to sports recovery.”

— Dr. Akshay Syal, Board-certified internal medicine physician at UCLA Health (TODAY.com)

The takeaway

Recovering properly after intense exercise is crucial for amateur athletes to avoid injury, build strength, and maintain a healthy fitness routine long-term. By following expert advice on replenishing, resting, and using recovery techniques like saunas and icing, people of all fitness levels can maximize the benefits of their workouts.