23: How Recovery, Creatine, and Deload Weeks Actually Increase Strength
Why Recovery, Creatine, and Deload Weeks Are the Secret Sauce to Getting Stronger
Let’s Be Honest—You Can’t Hustle Your Way to Strength Forever
If you're anything like me (or the women I coach), you're driven. You show up. You lift. You push. You go hard in the gym—and probably everywhere else in life, too. But here’s the kicker: more isn't always better when it comes to strength.
In Episode 23 of Broads Podcast, we’re breaking down the three pillars of sustainable strength that don’t get enough attention:
✅ Recovery
✅ Creatine
✅ Deload weeks
These are the tools that allow you to get stronger without burning out. If you're constantly grinding but not seeing gains—or worse, you’re feeling tired, stuck, or injured—it’s time to get strategic. Let’s dive in.
Recovery: The Non-Negotiable That Most People Ignore
Let’s talk about the word no one likes to hear: rest.
Too many people wear exhaustion like a badge of honor, thinking the harder you go, the better you’ll get. But here’s the truth: progress happens during recovery, not during the workout.
What is recovery, really?
Recovery isn’t just skipping leg day and calling it a win. It's about active strategies that support your nervous system, muscles, and mindset, like:
Sleep (yes, quality sleep counts more than you think)
Mobility and stretching
Hydration and nutrition
Restorative movement (like walking or yoga)
You’re not weak for taking a rest day. You’re wise.
Without recovery, you’re spinning your wheels—showing up exhausted, plateauing in strength, and risking injury.
Creatine: Not Just for Bros
Let’s bust a myth: Creatine isn’t just for bodybuilders or bros in tank tops.
Creatine is one of the most researched and effective supplements out there—and it’s especially powerful for women.
Why should you care?
Helps regenerate ATP (your body’s energy currency)
Improves high-intensity training performance
Supports lean muscle mass
Can even aid cognitive function (yes, your brain loves it too!)
The truth? If you’re lifting heavy, building strength, or just want to support your performance and recovery, creatine deserves a spot in your daily routine.
How much?
Most people benefit from 3–5 grams per day of creatine monohydrate. No loading phase necessary.
Deload Weeks: Your Secret Weapon for Long-Term Gains
Okay, I know what you’re thinking: Deloading sounds like slowing down... and I hate slowing down.
But deload weeks are not a weakness. They’re a strategic tool to help you come back stronger.
What is a deload week?
A deload is a short period (usually a week) where you intentionally reduce training volume or intensity. That could look like:
Lifting lighter weights
Cutting down your sets or reps
Swapping intense lifts for more mobility and form-focused work
This isn’t about slacking off. It’s about resetting your nervous system, healing your muscles, and preventing burnout.
You don’t always feel the effects of overtraining until it’s too late. So why not get ahead of it? If you're training hard 5–6 days a week without ever scaling back, you're missing a key ingredient of sustainable strength.
Pro Tip: Build in a deload every 6–8 weeks, or any time your body starts feeling unusually fatigued, your performance dips, or your motivation wanes.
The Mindset Shift: From “More” to “Smarter”
There’s something empowering about knowing that rest, support, and strategy are part of being strong, not the opposite of it.
You’re not failing by taking a step back. You’re building a body that lasts. Whether you’re just starting your strength journey or you’ve been lifting for years, integrating these practices is how you level up, without burning out.
Real Talk: Are You Training or Draining?
Here’s a quick gut-check:
Are you constantly sore or tired?
Have your lifts plateaued?
Do you feel unmotivated or frustrated?
Are you skipping rest days because you feel “guilty”?
If you said yes to any of these, it’s time to revisit your approach. You don’t need to earn rest. You need it to grow.
Take Action, Then Tell Me About It
What’s ONE change you’re going to make this week to support your strength journey more strategically?
Comment below or share this with your strong AF gym friend who needs to hear it.
And if you’re loving the Broads podcast, make sure you’re following us and subscribe to the newsletter for more training tips, mindset shifts, and empowering fitness content.
Find more from Tara:
Website: https://www.taralaferrara.com/
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