Recovery is where the adaptation actually happens. The workout is only the signal.
The 48-hour rule
Give a muscle group about two days before you load it hard again. You can still train other areas in between.
Two signals worth trusting
Sharp or lingering soreness means wait. Short or broken sleep means go lighter, even if your legs feel fine.
When in doubt, go light
A short walk or an easy session keeps the habit alive without digging a deeper hole.
