Recovery Techniques and Best Practices

Training hard is only part of the picture. How well you recover is what actually allows you to get stronger, faster and more consistent.

At Edge, we do not just want you to train hard. We want you to feel good doing it. That is why recovery is built into every training plan, with guidance on when to push and when to pull back.

Here are some simple ways to make sure your body is getting what it needs between sessions.

Why it matters
This is when your body does the work. Muscles repair, energy comes back and your nervous system resets.

What to aim for
Seven to nine hours of sleep each night, and at least one full rest day each week. Trust your body. If you feel drained or sore, a slower day is often the smarter choice.

Why it matters
It helps you move better, recover faster and avoid tightness or injury.

What to do
Try a few minutes of light movement before training and slower stretching or foam rolling after. You can also add mobility work on rest days to stay loose and keep everything feeling smooth.

Why it matters
Light movement gets your blood flowing and helps your body bounce back without putting pressure on it.

What to try
Walks, easy cycles or gentle swims. Even twenty to thirty minutes of low effort movement can help reduce soreness and improve how you feel heading into your next session.

Why it matters
Your body needs fuel to repair and rebuild after training. Staying hydrated and eating well with a high protein diet helps with energy, recovery and mood.

Important note
We do not offer nutrition advice at Edge. If you have questions about diet or fuelling your training, we recommend speaking with a qualified nutritionist or dietitian.

Progress is not just about doing more. It is about knowing when to pause, reset and give yourself what you need.

If you are ever unsure whether to train or rest, send us a message in the app. We can help you adjust your plan based on how you are feeling. Recovery is part of your training too.