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Recovery & sleep

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Buying guide

Recovery is where progress actually happens. Sleep is the biggest lever: a dark, quiet, cool room helps, so blackout curtains, an eye mask and earplugs are cheap upgrades. Foam rollers, massage balls and massage guns can ease soreness and help you feel ready to train, though they won't replace sleep and sensible training.

Our picks

Foam rollerLoosens tight legs and back after training.See it on Amazon →Magnesium glycinatePopular with lifters for sleep and recovery. Check with your GP.See it on Amazon →Massage gunQuick recovery for sore legs and shoulders.See it on Amazon →Sleep maskDarker room, better sleep, better fat loss.See it on Amazon →Massage ballsRelease tight glutes, feet and shoulders.See it on Amazon →Vibrating foam rollerA deeper roll for sore legs.See it on Amazon →Compression socksComfort for long days on your feet or flights.See it on Amazon →Reusable ice packsFor bumps, bruises and sore spots.See it on Amazon →Epsom saltsA relaxing post-training bath.See it on Amazon →Blackout curtainsDarker room, deeper sleep.See it on Amazon →Sleep earplugsBlock noise for better sleep.See it on Amazon →White noise machineHelps light sleepers drift off.See it on Amazon →Stretching strapGuided mobility for tight hips and hamstrings.See it on Amazon →Heat padSoothes tight back and shoulders.See it on Amazon →

FAQ

Do foam rollers help recovery?

They can reduce soreness and feel good; they're a nice extra, not a must.

Does magnesium help sleep?

Some people find it helpful, but evidence is mixed — check with your GP.