Taking time off from lifting weights is an important part of any effective strength training program. Periodic rest allows the body to recover from intense training sessions and can prevent overtraining, burnout, and injury. However, it’s important not to take too much time off, as you may lose strength and muscle gains. Here is a look at how often you should take a week off from lifting and the benefits of incorporating rest weeks.
Benefits of Taking a Week Off
Taking a planned break from lifting weights provides both physical and mental benefits:
- Allows muscles, joints, and connective tissues to fully recover
- Reduces inflammation from intense training
- Gives overworked muscles and nervous system a chance to regenerate
- Boosts motivation and prevents mental burnout
- Helps prevent overtraining injuries and illness
- Promotes better mind-muscle connection when you resume training
During a rest week, you give your body a chance to adapt to the training you’ve been doing. This supercompensation effect means you can come back stronger and lift heavier weights when you resume your program.
How Often Should You Take a Week Off?
Most experts recommend taking a rest week every 4-8 weeks of consistent strength training. The optimal frequency depends on several factors:
- Your training intensity and volume
- Level of progression and plateaus
- Overall stress levels and recovery capacity
- Energy levels and signs of burnout
- Injuries, pain, or joint issues
Here are some general guidelines on rest week frequency:
| Training Phase | Recommended Rest Weeks |
|---|---|
| Off-Season Training | Every 6-8 Weeks |
| Pre-Season Training | Every 4-6 Weeks |
| In-Season Training | Every 4 Weeks |
Those new to lifting or returning from an extended break may need more frequent rest, such as every 3-4 weeks. Listen to your body and take a break when you feel excessive fatigue or plateau in your progress.
What to Do on a Rest Week
A rest week doesn’t necessarily mean doing no exercise at all. Active recovery helps reduce stiffness, improves blood flow, and prevents loss of fitness. Here are some recommendations for your lifting rest weeks:
Reduce Volume Significantly
Cut your normal lifting volume by 50-90%. Don’t go to complete rest by skipping all strength sessions.
Lower Training Intensity
Use lighter weights, about 50-60% of your normal working weights, for 1-2 sets per exercise.
Focus on Technique
Do isolation exercises and practice technique without pushing to muscle fatigue.
Include Light Aerobic Exercise
Perform low-impact cardio like walking, cycling, or swimming for 30-60 minutes to stay active.
Try Active Recovery
Do light yoga, stretching, foam rolling, and massage for active rest.
Prioritize Good Nutrition
Ensure you eat enough protein and calories to allow maximal recovery.
Get Plenty of Sleep
Aim for 8-10 hours per night to restore energy levels.
Sample Week Off Routine
Here is an example rest week routine:
| Monday | 30 minutes walking |
|---|---|
| Tuesday | Light yoga session |
| Wednesday | 1 set of 12 reps for 5 upper body exercises at 50% 1RM |
| Thursday | 30 minutes stationary cycling |
| Friday | 1 set of 12 reps for 5 lower body exercises at 50% 1RM |
| Saturday | Rest day |
| Sunday | Stretching and foam rolling |
This reduces lifting volume significantly while providing some activity for active recovery. You may also receive sports massages, spend time in the sauna, or do other restorative activities.
When to Resume Normal Training
After taking 4-7 days off from intense lifting, begin ramping up training again. Start at 50-75% of your normal volume and progress back to 100% over 1-2 weeks. Going right back into full-intensity training too quickly can reignite fatigue and lead to injury.
Upon returning to training, many people report breaking through plateaus and hitting new personal records. Your hormones, muscles, and nervous system have had a chance to regenerate. Take advantage by restarting your program with extra focus and intensity.
Signs You Need a Rest Week
Look for these signs it’s time to take a break from lifting weights:
- Decreased performance and lack of progress
- Persistent muscle soreness lasting several days
- Elevated resting heart rate
- Increased rate of injury and joint pain
- Disrupted sleep patterns
- Loss of motivation for training
- Increased perceived effort during workouts
- Imbalances between muscle groups
- Compromised immune system and sickness
Taking a planned rest week as soon as you notice these symptoms can allow you to recharge and resume training with renewed vigor.
Sample 12 Week Training Schedule
Here is an example 12 week strength training schedule incorporating periodic rest weeks:
| Week | Focus |
|---|---|
| Week 1 | High Volume |
| Week 2 | High Intensity |
| Week 3 | Active Recovery Week |
| Weeks 4-6 | Strength Phase |
| Week 7 | Deload Week |
| Weeks 8-10 | Hypertrophy Phase |
| Week 11 | Rest Week |
| Week 12 | Overload/Peak |
This provides recovery weeks every 3-5 weeks to prevent overtraining. The exact weekly split and progression depends on your specific goals.
Tapering Before a Competition
Taking an extended rest period is also beneficial when preparing for a powerlifting meet, bodybuilding competition, or other athletic event. This taper allows your body to be fully recovered and supercompensate so you can perform at your best.
Typically, the tapering phase lasts 1-3 weeks leading up to the competition. Gradually reduce your lifting volume by up to 70% but maintain intensity and frequency.
Rest Weeks for Beginners
Beginners new to strength training actually need more frequent rest than seasoned lifters. When you first start lifting weights, your body isn’t used to the stress and adapts rapidly. Take a full week off every 4-6 weeks as a beginner.
New lifters often ignore rest weeks and end up with injuries or burnout that cause them to quit. Proper programming with planned recovery prevents overuse issues.
Common Mistakes
Some common mistakes people make with incorporating rest weeks include:
- Not scheduling rest weeks and taking them randomly
- Continuing heavy training in the gym during recovery weeks
- Skipping all activity rather than doing light exercise
- Not eating enough calories and protein for rejuvenation
- Returning to training at full intensity too quickly after rest
Plan rest weeks into your program rather than taking them spontaneously. Scale back your training appropriately but remain active for optimal recovery.
Conclusion
Taking planned time off from lifting is essential to prevent burnout, overtraining, and injury. Aim to take a light rest week every 4-8 weeks depending on your specific situation.
Reduce lifting volume significantly, lower intensity, do light cardio, and prioritize recovery activities. Ease back into normal training over 1-2 weeks when resuming your program.
Schedule rest proactively and employ active recovery techniques for the best results. You’ll likely come back stronger and break past plateaus after giving your body a break.