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Is a 2 day rest day too much?

As a fitness enthusiast, you likely put a lot of thought into your workout routine and schedule. You know that rest days are important for muscle recovery and growth, but there is some debate around how many rest days per week are ideal. Some people swear by short 1 day breaks between workouts, while others argue that 2 or even 3 rest days weekly is best. So is taking 2 consecutive rest days too much time off? Let’s look at the pros and cons.

Pros of 2 Consecutive Rest Days

There are a few potential benefits to scheduling 2 days off back-to-back in your workout week:

  • More complete muscle recovery – With a full 48 hours off from exercise, your muscles may be able to recover and repair microtears more completely before your next workout.
  • Injury prevention – Overuse injuries like stress fractures and muscle strains are common among frequent exercisers. The extra rest time may help prevent these.
  • Improved performance – Some research suggests that taking 2 days off can improve power output in the subsequent workout compared to just 1 day of rest.
  • Greater mental break – For some people, having an extended break from the gym is both physically and mentally rejuvenating.

The idea is that doubling up on rest days allows for adequate muscle protein synthesis while also giving your body and mind a chance to recharge. This could lead to reduced injury risk and better workout performance when you return to the gym.

Cons of 2 Consecutive Rest Days

However, there are also a few potential drawbacks to consider with taking 2 back-to-back rest days each week:

  • Breaking workout momentum – Getting into a consistent exercise routine takes commitment. Two days off could make it harder to maintain motivation and momentum.
  • Loss of “pump” sensation – Some people enjoy the feeling of muscle fullness and vascularity, also known as “the pump,” from frequent workouts.
  • Slower progress – More frequent lifting may better stimulate muscle protein synthesis for faster strength and muscle gains.
  • Boredom – For some exercisers, 2 days without a workout simply feels like too much downtime.

In short, limiting workouts to only 5 days per week could slow aesthetic and performance improvements. The longer recovery period may also be difficult from a motivational standpoint if you prefer daily activity.

Optimal Number of Rest Days

Research is mixed when it comes to the ideal number of rest days for muscle growth, performance, and overall fitness:

  • A 2016 study found no significant difference in strength gains, muscle growth, or power with 1 vs. 2 rest days per week over 10 weeks of resistance training.
  • However, a 2015 analysis reported greater increases in absolute strength with 2 consecutive rest days compared to 1 day off.
  • A 2020 literature review concluded that 2 rest days may optimize muscle protein synthesis better than 1 day off.

Overall, the optimal schedule likely depends on the individual. Factors like your training split, workout intensity, nutrition, and genetics may influence how much recovery you need between sessions.

Best Rest Days for Common Training Splits

Here are some evidence-based recommendations if you follow a typical 3, 4, 5, or 6 day split:

Training Split Recommended Rest Days
3 days (full body or upper/lower) Take off 2 consecutive days between workouts
4 days (upper/lower or push/pull/legs) Take off 1-2 days as needed for recovery
5 days (body part split) Take off 1 day between sessions
6 days (PPL or bro split) Take off 1 rest day wherever it fits your schedule

With full body training or very intense splits like upper/lower, 2 days of rest is likely ideal. More frequent push/pull and body part splits can be maintained with 1 rest day in between workouts. Listen to your body and adjust as needed within these evidence-based guidelines.

Should You Work Out 7 Days Per Week?

Very few people can productively and safely strength train every day of the week. Research consistently shows that at least 1 rest day is necessary for optimal muscle and strength development. Other considerations include:

  • Overtraining risk – Daily training often leads to overuse injuries and burnout.
  • Lack of family/social time – Rest days provide work-life balance.
  • Motivation loss – Few can sustain 7 day workout motivation long-term.

Trying to work out 7 days per week can be counterproductive. Most need at least 1, if not 2 rest days to properly recover, avoid burnout, and have a healthy work-life balance.

Who Can Train 7 Days Per Week?

While overtraining is a real risk, a very small subset athletic population may be able to effectively resistance train 7 days weekly. These include:

  • Elite and experienced athletes under expert supervision.
  • Beginners in their first 3-9 months of training.
  • Athletes using specialized periodized programs with varied intensity.
  • Those with exceptional genetics or drug assistance.

Under the right circumstances, some advanced athletes can handle a 7 day training workload. But for most people, it’s likely best to aim for 5-6 days each week with 1-2 rest days.

Maximizing Rest Days

Simply sitting idle for 48 hours does not maximize the potential benefits of rest days. Here are some tips to optimize your time off from the gym:

  • Sleep at least 8 hours – Shoot for your optimal hours of sleep, as muscle repair occurs during rest.
  • Consume plenty of protein – Aim for 0.5-0.7 grams per pound to provide amino acids for growth.
  • Go for light activity – Low intensity cardio, mobility work, and stretching boosts blood flow.
  • Consume healthy carbs – Restore muscle glycogen with whole food sources like rice, fruits, etc.
  • Manage life stresses – Rest days provide catch-up time on family, work, and relaxation.

Proper rest and recovery nutrition optimize the adaptations and growth that occur on off days. Low key activity improves blood flow without taxing the muscles.

Example 2 Day Rest Day Routine

Here is a sample approach to make the most of your 2 weekly rest days from lifting:

Time Activity
Morning Sleep in as you desire. Have a protein-rich breakfast.
Afternoon Go for 45-60 min zone 2 cardio or take a restorative yoga class.
Evening Spend time on family, chores, hobbies. Get to bed early.

The extended sleep, light activity, relaxation, and proper nutrition optimizes the adaptations occurring during your days off from the gym.

Tailoring Rest Days to Your Needs

The ideal number of rest days depends on your individual needs and preferences. Consider factors like:

  • Your workout split and volume
  • Recovery ability and genetics
  • Injury history and lifestyle stresses
  • Motivation and consistency

For example, an older adult with injuries requires more rest than a healthy college athlete. Start with evidence-based guidelines for your split, but tailor from there based on your own recovery capacity and needs.

Signs You Need More Rest Days

Increase your number of rest days if experiencing:

  • Plateaued strength and muscle gains
  • Increasing aches and pains
  • Worsening workout performance
  • Fatigue, insomnia, and irritability
  • Lack of motivation for the gym

These are signs of overtraining and inadequate recovery. Carefully add in 1-2 additional rest days until symptoms resolve.

How to Decide on Optimal Rest Days

Use this process to personalize your ideal rest days each week:

  1. Start with evidence-based guidelines for your split – 1-2 days.
  2. Monitor symptoms and adjust if needed – increase rest days if fatigued.
  3. Consider external life stresses at work or home – add rest days during busy periods.
  4. Observe progress over 4+ weeks – increase rest days if gains plateau.
  5. Find your minimum effective dose of rest days for progress.

Remember, more is not necessarily better for rest days. Start with the research guidelines and fine tune based on your own body’s response.

Incorporating Deload Weeks

Taking a deload week every 4-8 weeks is another smart recovery strategy. This entails cutting your workout volume and intensity by 40-60% for one week. Benefits include:

  • Allowing full muscular and nervous system recovery
  • Minimizing overtraining so you can rebound stronger
  • Maintaining motivation by providing a light week
  • Staying healthy by avoiding burnout and injuries

Deload weeks enhance recovery in addition to your normal rest day routine. You might take 2-3 rest days during a deload to come back fully rejuvenated.

Example Deload Week Schedule

Here is one way to structure a deload on a typical 5 day upper/lower split:

Day Workout
Monday Rest
Tuesday 30 min upper body circuit
Wednesday Rest
Thursday 30 min lower body circuit
Friday 45 min cardio session
Saturday and Sunday Rest

This deload uses 2-3 rest days and keeps just 30-45 minutes of light training for maintenance.

Conclusion

Taking 2 days off in a row from resistance training may provide benefits like enhanced muscle recovery, reduced injury risk, and improved performance compared to just 1 day of rest between workouts. However, some find that 2 consecutive rest days disrupt their workout momentum and progress.

The ideal number of rest days is unique based on your workout split, volume, capacity for recovery, and lifestyle factors. Start with evidence-based guidelines of 1-2 days off for your split, then tailor from there based on your own body’s response.

Rest days are critical. But more is not necessarily better – find the sweet spot through trial and error that allows you to consistently make progress without burnout or overuse injuries.