The Science of Muscle Recovery: How Long Does It Take to Recover From a Heavy Session?
Heavy training isn’t just about pushing muscles to their limit, it’s also about understanding the role of the nervous system and how it impacts recovery. To maximize strength and performance, athletes need to balance intensity, volume, and rest. Let’s break down the science of recovery and look at practical ways to apply it to powerlifting and strongman training.
What Is the Central Nervous System?
The central nervous system (CNS) is made up of the brain and spinal cord, which controls everything your body does, including lifting heavy weights. When you train hard, your CNS is responsible for recruiting muscle fibers, coordinating movement patterns, and regulating effort. Unlike muscles, which can repair in a few days, the CNS takes longer to recover from fatigue.
How Does It Affect the Muscle System?
When your CNS is fatigued, your muscles can’t perform at their best—even if they’ve physically recovered. This can show up as:
Slower bar speed on lifts.
A decrease in coordination and technique.
Feeling drained or unmotivated despite getting enough sleep and food.
The CNS essentially acts as the command center. If it’s overworked, performance drops, no matter how strong the muscles themselves are.
At What Intensity Do We Need to Consider More Rest?
Research and coaching experience show that lifting at 85% of your one-rep max (1RM) or higher places significant strain on the CNS. This threshold often marks the point where recovery takes longer. For example:
70–80% 1RM: Muscles recover in 24–48 hours, CNS stress is minimal.
85%+ 1RM: Muscles may still recover in 48–72 hours, but the CNS can take 72+ hours.
90–95%+ 1RM: Maximal lifts can require nearly a full week for the CNS to recover fully.
This is why programming high-intensity days too close together often leads to burnout or plateaus.
What Is Wave Loading?
Wave loading is a programming strategy where you alternate between heavy, medium, and light sessions throughout the week or training cycle. Instead of constantly grinding near-maximal weights, wave loading gives the CNS and muscles time to recover while still providing progressive overload.
Example:
Heavy day: 3–5 reps at 85–90% 1RM.
Medium day: 5–8 reps at 70–80% 1RM.
Light day: Speed or technique work at 60–70% 1RM.
This approach allows athletes to handle more training volume without excessive fatigue.
How Can I Program an Undulating Approach?
An undulating approach means that intensity and volume fluctuate during the week instead of staying the same every session. This method keeps training fresh, prevents overuse, and balances CNS recovery.
For example:
Monday: Heavy (intensity-focused).
Wednesday: Light (speed or technique).
Friday: Moderate (volume-focused).
This undulation lets you train frequently while avoiding the recovery pitfalls of constant heavy lifting.
Sample Powerlifting Program (1 Week)
Monday – Heavy Squat Day
Squat: 2x3 at 85–88%
Pause Squat: 3×3 at 75%
Leg Press: 3×10
Thursday - Light Squat Day
Box Squat: 6×3 at 70%
Seated Vertical Jumps: 3x5 at Body Weight
Single Leg Press: 3x10 reps each leg
Sample Strongman Program (1 Week)
Monday – Heavy Yoke + Squat Focus
Yoke Carry: 2x50ft for RPE9
Box Squats for Speed: 6x3 at 70%
Single Arm Farmer Suitcase Walk 2 x 50ft each arm
Thursday - Speed Yoke and Accessory Focus
Squats 2x3 at 85%
Yoke Run for Speed:3x50ft,50ft at 70% of Monday
Farmer Holds 2 x 12 seconds as heavy as you can handle
Final Thoughts
Recovery isn’t just about muscle soreness—it’s about how your CNS bounces back. Once you push into 85%+ 1RM territory, recovery needs to be carefully managed with strategies like wave loading and undulating programming. Powerlifters and strongman athletes alike can train hard multiple times a week as long as they respect intensity, balance load, and build in smart recovery windows.