When you’re dedicated to fitness, it can be tempting to work out day after day without taking rest days. But rest is a key part of an effective workout routine. Here are some common questions about rest days and why they matter.
Why are rest days important?
Rest days give your muscles time to recover and repair after a strenuous workout. When you strength train, you’re causing small tears in your muscle fibers. Rest allows those fibers to heal and even grow bigger and stronger. Without adequate rest, your muscles won’t have time to fully recover, and you’ll end up overtraining.
Rest days also allow your joints and connective tissues time to heal. Weight training and other high-intensity workouts put strain on your joints and tissues. Rest days give them a break from all that impact.
In addition, rest allows your central nervous system to recover. Your CNS controls muscle contractions and coordination. After intense exercise sessions, your CNS may be fatigued. Rest gives it time to get recharged.
Other benefits of rest days
- Allow your body to absorb the fitness gains from your last workout session
- Give you time to recover mentally and focus on other aspects of your life
- Help prevent overtraining, fatigue, and burnout
- Reduce your risk of injury from overuse
How many rest days per week should I take?
Most experts recommend taking 1-2 rest days per week when strength training. However, the optimal number for you depends on several factors:
Your training schedule
If you’re working out 5-6 days per week, aim for 1-2 rest days. If you’re training 2-3 days per week, you may only need 1 dedicated rest day.
Training intensity and volume
The harder and longer you’re training, the more rest days your body will need to recover. For example, if you do very intense circuit training, taking 2 rest days gives your body a better chance to bounce back.
Experience level
Beginners can usually train more often than advanced lifters before needing rest. As you become more experienced, you’ll need longer recovery periods.
Sleep and nutrition
If your diet and sleep habits are on point, your body can recover faster and handle more frequent training. Make sure you’re eating enough protein and getting 7-9 hours of quality sleep.
Age
Older adults may need more rest than younger folks. Listen to your body’s signals as you age.
Overall fatigue
Pay attention to overall tiredness and soreness. If you feel wiped out all the time, add an extra rest day until you feel recharged.
How should I spend my rest days?
Rest days should include minimal exercise. However, light activity can help with recovery. Here are some smart ways to spend rest days:
- Light cardio like walking or easy cycling to increase blood flow
- Yoga or stretching to boost mobility
- Foam rolling to ease sore, tight muscles
- Massage to help muscles relax
- Ice baths to reduce inflammation
You can do leisure activities like reading, watching movies, spending time with friends and family, etc. Just avoid strenuous activity that could hamper healing.
What are active recovery days?
Active recovery days involve light exercise on your rest days. They can help speed recovery and prevent fitness backsliding. Some examples of active recovery workouts include:
Light cardio
Low-intensity steady-state cardio for 30-45 minutes increases blood flow to deliver nutrients to muscles. This helps them heal and rebuild. Options include walking, easy cycling, or swimming.
Mobility exercises
Gentle yoga, Pilates, and stretching boost flexibility, mobiliy, and mind-body awareness without taxing the muscles.
Low-weight training
Lifting lighter weights engages the muscles and prevents strength loss between hardcore training days. Reduce weight by 30-50% and do 2-3 sets of 12-15 reps.
How do I know if I need more rest days?
Signs you may be overtraining and need more rest:
| Symptom | Description |
|---|---|
| Decreased performance | You can’t lift as heavy or run as far as normal during workouts |
| Increased soreness | You remain sore even after warm-up sets |
| Insomnia | Trouble falling asleep or staying asleep |
| Headaches | Frequent headaches, sometimes accompanied by dizziness |
| Elevated resting heart rate | Heart rate remains higher than normal when you wake up |
| Muscle or joint pain | Unexplained generalized aches and pains |
| Fatigue | Feeling tired all the time, lack of energy |
| Mood changes | Irritability, depression, anxiety |
| Weakened immune system | Increased illness and infection |
If you experience these without taking a break, take 1-2 extra rest days until symptoms clear up.
What are deload weeks?
A deload week involves cutting your training volume and intensity roughly in half to allow more recovery. Many programs incorporate planned deload weeks every 4-8 weeks. Common deload strategies include:
- Cut your weightlifting volume in half (e.g. 3 sets instead of 6)
- Lower intensity by 25-50% on big lifts
- Reduce workout days from 5-6 per week to 2-3
- Take 2 full rest days
- Do light active recovery workouts only
The reduced stress of a deload lets your body fully recharge. You’ll come back stronger for your next intense training cycle.
Benefits of planned deload weeks
- Allows muscles, joints, and CNS to completely recover
- Reverses symptoms of overtraining if present
- Restores motivation and energy
- Helps prevent injury, fatigue, and burnout
- Sets you up for a new training cycle
Can I do any exercise on rest days?
Complete rest or active recovery is best on designated rest days. However, if you feel good, you can do light exercise that doesn’t overlap with your regular training. Options include:
- Walking, swimming, cycling, rowing, etc. Keep it low-intensity.
- Practice a new fitness skill: yoga, dance, martial arts
- Play a recreational sport like tennis for fun
- Do different muscle groups than your regular training
The key is listening to your body and not overdoing it. Stay well under your normal effort level.
What if I work out 6-7 days per week?
Training 6-7 days per week can be fine if you’re smart about programming and recovery. Ways to make it work:
- Have 2 higher intensity lift days; make others low intensity
- Focus on different muscle groups each session
- Take 1 total rest day; make others active recovery
- Include deload microcycles every 4 weeks
- Vary your training: weights, cardio, yoga, sports, etc.
- Listen carefully to your body and cut back if needed
The key is creating a sustainable long-term schedule that avoids overtraining. Be flexible and take rest as needed.
Should I avoid exercise completely on rest days?
No, light activity can actually enhance recovery on rest days. The key is avoiding exercise that will tax your muscles and CNS. Gentle workouts that boost blood flow and mobility are great. Just don’t turn rest days into intense training in disguise.
Conclusion
Rest and recovery are just as important as training for fitness gains and injury prevention. While a day completely off can be beneficial, active recovery and deload periods allow you to maintain some activity while giving your body the break it needs.
Aim for 1-2 rest or easy recovery days per week to start. Adjust based on your specific routine, experience level, and how you feel. Listen to your body and take more downtime if you start showing symptoms of overtraining.
With adequate rest programmed into your plan, you’ll feel rejuvenated and motivated for your next block of hardcore training.