Sleep and training

Sleep builds muscle and strength

Sleep is when the body repairs tissue, consolidates motor learning and regulates hormones that affect muscle growth and appetite. Too little sleep lowers strength, coordination and motivation.

Guidelines

• Aim for 7–9 hours of sleep per night.
• Keep a regular bedtime, even on weekends.
• Avoid late caffeine and bright light before bed.

Effect on training

Sleep deprivation increases perceived exertion, impairs recovery between sessions and raises injury risk. Prioritize sleep as highly as the training itself.