How to Create a Weekly Recovery Routine Based on Your Workout Style

You know that high you get from a killer workout? Whether it's a sweaty HIIT class, a heavy lifting sesh, or a long scenic run, your body feels it. But recovery? That’s the part we usually treat like an afterthought. Maybe a quick stretch. Maybe a bottle of water. Maybe... we crash on the couch and call it “rest.”

But here’s the truth: your recovery deserves the same energy you give your workouts. And it doesn’t have to be complicated. It just has to be you-shaped.

At Aescape, we believe recovery should feel just as rewarding as your workout itself. That’s why we designed our massage experiences to meet you where you are; whether it’s post-leg day soreness, upper back tension, or the kind of all-over fatigue that just screams “please help.”

Try it for yourself and feel the difference of a personalized recovery session that actually fits into your life.

Okay, let’s build your weekly routine based on the kind of workouts you love.

If you’re into strength training…

Heavy weights = micro muscle tears = major soreness (hi, DOMS). That means you want a combo of active rest and targeted muscle recovery.

Your Weekly Moves:

• 1–2 Aescape sessions focused on glutes, hamstrings, or upper back

• At least one walk or yoga flow to promote circulation

• Use recovery days to fuel up; protein, hydration, and sleep are your BFFs

Bonus tip: this article breaks down how to handle soreness like a pro.

If cardio is your jam…

Whether you’re a runner, spinner, or stair-master, your body thrives on movement, but your body also needs real downtime.

Your Weekly Moves:

• 2 rest days (yes, two!) with at least one massage session focused on legs or glutes

• Stretching post-cardio (don’t skip this!)

• Foam rolling or light swimming = chef’s kiss for muscle recovery

If you’re more of a class-hopper…

You’re doing pilates Monday, boxing Wednesday, barre on Friday. Fun? Absolutely. But also… a lot.

Your Weekly Moves:

• Pick 1–2 “reset” days with an Aescape session to recenter your body

• Choose one day to do nothing. Guilt-free. Seriously.

• Focus on hydration and magnesium-rich foods to help muscles chill out

Recovery Isn’t a Reward, It’s the Routine

There’s no “perfect” recovery schedule. There’s just your rhythm. Aescape’s customizable sessions (from 15 to 60 minutes) help you build a routine that matches your goals and your week, not someone else’s.

So go ahead: work hard, rest smart, and don’t wait until you’re hurting to prioritize recovery. Your body will thank you (quietly… and with fewer complaints the next day).

Let us know you enjoyed this read by booking a massage and using code BLOG for $10 off your first session (30 minutes and up!). Wanna share your thoughts? We’d love to hear from you. Give us a shout at @LetsAescape on social!