Recovery Meets Results: Why strength training + massage are the ultimate power couple

PRESS Modern Massage x Fit by Sam

At PRESS Modern Massage, we believe that recovery is just as important as the hard work you put into your training. True wellness isn’t about pushing harder every single day — it’s about finding balance between effort and restoration so your body, mind, and spirit can thrive.

That’s why we’re so excited to collaborate with Fit by Sam, a personal training service for busy professionals who want to look and feel their best without sacrificing their lifestyle. Sam and her team understand the real-life challenges of staying consistent — and their approach to strength training and nutrition is rooted in empathy, strategy, and long-term results.

Together, PRESS and Fit by Sam share a common philosophy: results come when you combine training with proper recovery. Massage therapy doesn’t just help with relaxation — it plays a powerful role in muscle repair, pain relief, and nervous system reset, making it the perfect complement to strength training and healthy living.

So whether it’s lifting in the gym or melting into a massage table, we’re here to show you how pairing the two can help you build confidence, recover faster, and feel stronger in every part of your life.

Now, let’s hear from Sam, who knows firsthand what it means to transform your body and lifestyle — and why recovery is just as essential as the workouts themselves.

As a personal trainer, I’ve seen it all. Muscle imbalances, injuries, burnout, you name it. Exercise and recovery go hand in hand, but most people skip this part. They think if they go harder, they’ll see results faster, but the opposite is true. Less is more. 

Now that doesn’t mean don’t work hard, just work smarter. Doing high intensity workout classes every single day is not helping you reach your goals, but rather hindering them, by increasing your cortisol levels and causing adrenal fatigue. So what should you do instead?

Strength training. Also called resistance training, or weight lifting. The best part about it? You only need to workout 3-4 times a week to see amazing results. Push yourself hard during your workouts, and rest even harder on your rest days with massages, light walks, saunas, and stretching. 

Many people assume massages are a luxury. I say it’s a necessity. Deep tissue massage is the best way to recover from your workouts, improve mobility and flexibility, reduce pain, improve blood flow and circulation, and promote relaxation. 

Why do we care about muscle recovery? Because if your muscles are not recovered, your performance in the gym will suffer during your next workout, and you will reduce your ability to build lean muscle. When we strength train, we create tiny micro tears in our muscles. During rest is when the muscles repair themselves and get stronger. Building muscle is the key to a fast metabolism, a toned body, and a healthy, pain-free life. 

In addition to aiding in muscle recovery, massage also improves mobility and flexibility. Exercise contracts your muscles, so if you don’t loosen the muscles up routinely, you’ll end up feeling really tight. Especially since many of us are sitting at a desk all day and already have neck, back, and hip pain. If left untreated, it will only get worse. 

A good massage therapist knows exactly how to release the trigger points in your muscles so when you workout, you have more range of motion and less pain. 

Massage frequency depends on how tight you are and how often you exercise, but anywhere from weekly to monthly sessions will benefit you massively. Your massage therapist at PRESS can recommend how often to come in for your personal needs. 

So, the next time you feel guilty for pampering yourself, remember it’s not just a luxury, but it’s necessary to keep your body fit, healthy, and feeling young. 

Need help creating a sustainable workout routine to pair with your massages? Book a call here to learn more about our personal training services in Williamsburg and Greenpoint. Mention PRESS on the call to get 10% off your first month of training!