Overload and recovery

The goal of any workout is to push your current boundaries by applying a stress. This is termed overload and refers to the neuromuscular coordination, recruitment of muscle fibers, cardio respiratory system and proprioceptive system that is stressed during a particular workout.

When you push above your current level there is muscular breakdown. This is the soreness you feel after a hard workout. This soreness is the breakdown of the muscle fiber. As it regenerates it rebuilds itself through the recovery phase.

It is essential to give your body a chance to repair after a workout. This includes active rest, sleep, nutrition and listening to your body. In order to make consistent gains you need the stress applied through overload, but you also need the downtime and rest in order to give your body time to repair. 

A single workout is not going to achieve all your goals, but it is a step in the process and by having adequate recovery after the workout you can ensure that you are going in the right direction.