![]() ![]() But you should plan rest days and active rest days as part of your schedule. ![]() If you’re experiencing any of the above systems, take one to three days of rest immediately. Rest Day: How Often Should You Take a Break From Working Out? If it’s mild, do a good warm-up, and don’t hit the same muscles hard again. If you’re severely sore after a workout, take a rest day or exercise a different muscle group. Give the muscles time to fully recover and rebuild before they are broken down again with exercise. Train upper body one day, lower body the next day, and try different formats (like cycling and bodyweight workouts). ( 7) If you planned to train a muscle group but are still sore two days later, change your schedule. Working out when you’re sore is shown to decrease performance and increase the likelihood of injury. If high-frequency training isn’t something you’re interested in, then do a few workouts per week focusing on different parts of the body. One study showed the same gains in both styles, but six lighter total-body sessions resulted in less muscle soreness and fatigue than three intense muscle-focused sessions. If you’re currently training three intense sessions weekly and experiencing muscle soreness, you might try training six lighter sessions per week. Getting enough sleep aids all aspects of your performance. It also helps mitigate stressors that might impact your workouts, like depression and stress. ( 2)Īccording to Christie Aschwanden, “nothing trumps sleep when it comes to recovery.” As discussed in our Eight Tips To Speed Your Recovery blog post, sleep is key to physical recovery. If you’ve used our Sleep Cycle Calculator and are getting enough ZZZs but still feel exhausted, sore, and fatigued, you might need to take a break from exercise. Here are a few signs you need a rest day and advice on what to do on rest days: 2. At the most basic level, recovery is relaxation.” ( 1) But it might also be because you don’t rest enough! What is recovery?Īccording to award-winning sports journalist Christie Aschwanden, “recovery is a return to readiness it’s all of the things that our body and mind need to get going again. If you find yourself stuck on a progress plateau, it might be because you don’t train enough. ![]() Your performance, muscle mass, and overall vitality benefit from rest! ![]()
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