The plain plan
Recovery after 40: what to do between workouts
Short answer
Recovery is part of training. On easier days, walk, move gently, eat enough protein, and protect your sleep. Do not turn every rest day into another hard workout, and do not confuse recovery with complete inactivity.
Dai Manuel · Coach Moose · Vancouver
By Dai Manuel, CrossFit L2, HYROX L2, Precision Nutrition, NeuroChange Practitioner. Last reviewed 29 September 2026.
What should I do on a recovery day?
Walk at an easy pace, ideally outside. Add a few minutes of gentle mobility for the areas that feel tight. Keep eating protein and go to bed on time.
The goal is to arrive at the next session ready to train, not to prove how much discomfort you can collect between sessions.
Should I rest completely?
Complete rest sometimes makes sense when you are ill or injured. For an ordinary recovery day, gentle movement is usually a better fit than spending the whole day still.
Do not add a secret hard workout because you feel guilty. That turns recovery into more training.
How much mobility work do I need?
Ten minutes most days is more useful than waiting for a spare hour. Work slowly through the joints and positions that matter to your training and daily life.
Mobility should not be a painful test. If pain is sharp, new, or getting worse, stop and get it assessed.
How do I know the programme is too hard?
If you are still wrecked when the next session arrives, the previous session may have been too hard for your current capacity. Adjust the training instead of trying to earn recovery after it.
Persistent pain, unusual fatigue, or an injury that changes how you move deserves help from an appropriate health professional.
Questions
- What should I do on a rest day after 40?
- Walk, do light mobility, eat enough protein, and protect your sleep. Keep the effort easy.
- Is complete rest better than active recovery?
- Not usually for an ordinary rest day. Gentle movement can keep you loose without adding meaningful training stress.
- How much mobility should I do?
- Start with ten minutes most days. A short routine you repeat is more useful than an occasional long session.
Sources
- Canadian 24-Hour Movement Guidelines for Adults
- Field Notes: Recovery days
- Field Notes: Mobility after 40