Why Recovery Is Where You Get Stronger While training breaks your body down, recovery is when real gains happen. Coach Ahmed Zaher emphasizes that sleep is your #1 tool—cheaper and more effective than cryotherapy or massage. Want proof? He recommends Dr. Matthew Walker’s Why We Sleep for the full science breakdown. Tip: Start by finding your personal "recovery number"—hours of sleep, minutes of foam rolling, or recovery work required to match your training load.