Recovery time varies depending on the intensity of your session, your current fitness level, and how well you are supporting your body outside the gym with sleep, hydration, and nutrition. As a general guideline, most people benefit from 48 hours of rest before training the same muscle group again, though your coach at NHANCE factors this into your programming so you are never overtraining or undertraining. Beginners tend to need more recovery time than experienced athletes because their muscles are adapting to the stress of training for the first time, while well-conditioned athletes can often handle more frequent sessions with less downtime. Active recovery days that include light movement, stretching, or mobility work can also help reduce soreness and keep you progressing consistently without adding unnecessary fatigue.