Quick Answers
It depends. Skipping a rest day occasionally when you feel up to it is fine, but regularly skipping rest days can lead to overtraining, burnout, and increased injury risk. Rest days are important for allowing your body to recover and adapt to exercise. If you want to exercise on a rest day, opt for light activity like walking, yoga or mobility work. Listen to your body and take rest days when you need them.
Why Are Rest Days Important?
Rest days give your muscles, bones, joints and nervous system a chance to recover from exercise. Here’s why they matter:
Prevent Overtraining
Frequent high-intensity exercise without adequate rest can lead to overtraining. This causes fatigue, performance declines, irritability and increased injury risk. Rest days provide time for your body to adapt to exercise and replenish energy stores.
Muscle Repair
Exercise causes small tears in muscle fibers. Rest days allow time for these muscles to repair and grow stronger through a process called muscle protein synthesis. Skipping rest can impair this muscle building process.
Bone and Joint Health
Exercise puts mechanical stress on bones and joints. Rest periods allow time for tissues to adapt and get stronger. Continual stress without rest can lead to overuse injuries.
Energy Replenishment
Exercise uses up glucose and glycogen energy stores. Rest days allow your body to replenish these important energy sources so you can perform at your best during workouts.
Mental Recovery
Just as physical recovery is important, rest days also give your mind a break from strenuous activity. This can help prevent burnout.
How Often Should You Take Rest Days?
Most experts recommend 1-2 rest days per week for adequate exercise recovery. Here are some general guidelines:
Beginners
Aim for 1-2 rest days when starting a new exercise routine. Your body needs more recovery time when adjusting to new activities.
Moderate Exercisers
Aim for 1 dedicated rest day if exercising 3-5 days per week at a moderate intensity. Listen to your body and take additional rest days as needed.
High Intensity Training
People doing intense activities like strength training, HIIT or endurance sports should aim for 2 rest days per week. The higher the training intensity, the more recovery your body needs.
Injured or Fatigued
Take additional rest days when feeling overtired or sore. It’s better to miss 1-2 workouts than be sidelined for weeks due to injury. Don’t ignore persistent fatigue.
What to Do on Rest Days
Aim for complete rest from exercise at least 1 day per week. On other days, engage in light activity:
Active Recovery
Do 20-30 minutes of low-intensity cardio like walking, cycling or swimming. This enhances circulation without overtaxing the body.
Light Yoga or Stretching
Gentle stretches and poses help reduce muscle soreness and stiffness without significant effort.
Mobility Exercises
Perform movements focused on joint health and range of motion like arm circles or leg swings.
Massage
Massage therapy helps loosen muscles, improve circulation and accelerate recovery.
Sleep
Prioritize sleep on rest days since it’s vital for muscle repair and energy restoration.
Signs You Need a Rest Day
Look out for these signs your body needs a break:
Persistent Muscle Soreness
If you constantly feel sore, your muscles aren’t fully recovering between workouts. Take a rest day.
Elevated Resting Heart Rate
An abnormally high resting heart rate can be a sign of overtraining. Let your body recover.
Fatigue
Feeling constantly tired and sluggish can indicate inadequate recovery between workouts.
Decreased Performance
If you struggle to lift weights or hit paces that normally feel easier, your body is likely fatigued.
Lack of Motivation
Mental burnout from overtraining can zap your motivation. A rest day can help get your mind recharged.
Trouble Sleeping
Exercise helps sleep, but overtraining can actually impair sleep quality. Let your body recover.
Aches and Pains
New aches in muscles, joints or bones can be a sign of overuse or overload. Take a break.
Tips for Successful Rest Days
Here are some tips to help you make the most of your rest days:
Schedule Them In Advance
Mark rest days in your calendar so you’re less likely to schedule other activities. Treat them with the same priority as workout days.
Do Low Impact Activities
Opt for light walking, stretching or leisurely sports like golf if you want to stay active. Just keep the intensity low.
Prioritize Recovery
Use rest days to focus on sleep, hydration, nutritious food and other recovery strategies. Don’t stay up late or skip meals.
Enjoy Low-Key Hobbies
Catch up on reading, arts and crafts or cooking. Avoid strenuous hobbies like all-day DIY projects.
Get a Massage
Consider a sports massage. This aids muscle recovery and addresses muscle tightness or imbalances.
Listen to Your Body
There is no set formula. Take additional rest days when feeling overtired, sore or burnt out. You’ll come back stronger.
Sample 1-Week Schedule with Rest Days
Here is an example exercise schedule with 2 rest days built in:
| Day | Activity |
|---|---|
| Monday | Strength training workout |
| Tuesday | HIIT cardio workout |
| Wednesday | Rest day – gentle yoga or stretch |
| Thursday | Strength training workout |
| Friday | Moderate cardio workout |
| Saturday | Rest day – complete rest or active recovery |
| Sunday | Long run or bike ride |
Conclusion
Rest days are a critical component of any effective exercise program. Failing to provide your body adequate recovery time between workouts can actually hinder your progress and lead to overtraining, burnout or injury.
Aim for 1-2 rest days per week, with complete rest from exercise on at least one of those days. Additional rest may be needed for high-intensity training programs or when feeling excessively fatigued.
Use your rest days to focus on sleep, nutrition, hydration and low-impact activities like stretching. Listen to your body’s signals and don’t hesitate to take extra rest when needed. With proper rest and recovery, you’ll perform better and avoid burnout.