How Many Rest Days You Should Take A Week For Results, Per Trainers

Read everything you need to know about optimizing your rest days to reach your workout goals and fully recover, according to our trainers.

Should I take a day off?

Simply put, yes. Whether you’re new to exercise or a professional athlete, Vazquez says rest days are essential for your physical and mental health. “If you’re doing intense exercise on a regular basis, you want to give your body time to recover,” she says. “Moderate-to-vigorous exercise seven days a week can be counterproductive to your goals and can even lead to injuries. Your body needs rest. Needless to say, if your muscles don’t have enough time to repair between workouts, you may not achieve the muscle growth and performance goals you’re working so hard to achieve, she says. I added.

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When it comes to mental health, Vasquez says rest days force you to resist the idea of ​​”no days off,” which can lead to overwork and burnout. please think about it. Have you ever taken a break from exercising (intentionally or not)? Have you ever wanted to get back into your routine after a few days off and felt stronger than ever? “A rest day will keep you excited and keep you from pushing yourself too hard,” Vasquez says. I will explain. “When it comes to exercise, more isn’t always better. Your body and mind need time to recover and reset.”

So how do you know if you need a rest day? If you’re constantly sore or don’t want to exercise, that’s a sign it’s time to take a break, says Vazquez. “If you have body aches that don’t go away after a few days, you probably need at least one rest day. Or if you’re afraid to go to the gym after working out for four days in a row, you need a rest day too. ”’ she explains.

How many rest days do you need each week?

If you do moderate to high intensity exercise every time you train, At least one day off a week This is to allow your muscles time to properly recover, Vasquez says. However, you may need more depending on your activity level and workout intensity. “Those who work out at a high intensity for at least an hour at a time may benefit from multiple rest days per week, whereas those who work out at a moderate intensity for 30 minutes a day. may be enough for just one day,” she explains.

The following cheat sheet will give you an idea of ​​how many rest days you should have in a week, depending on your goals.

How many days a week should you rest to build muscle?

If your goal is to gain muscle, the number of rest days will depend on your exercise program. “If he’s lifting weights five days a week at moderate to high intensity for an hour each, it’s better to take a day or two off,” Vazquez says. “If you’re doing 30 minutes of exercise a day, your muscles become less fatigued, so even one day a week may be enough to give you a rest day,” she adds.

Additionally, rest days should be set strategically to ensure each muscle group gets the proper rest, Vasquez says. For example, you don’t want to train your shoulders and biceps for several days in a row without recovering in between. But upper-body recovery can also include lower-body training, she explains, because there’s no overlap in the muscle groups worked.

how many days a week to rest to lose weight

Essentially, weight loss is based on a total caloric deficit, i.e. the intake of calories from food and drink, compared to the body’s basic functions such as breathing and blood circulation (basal metabolic rate) and the calories expended from additional activities such as working out. It is based on. Vasquez says.

Weight loss isn’t the sum of days you exercise or rest, she explains. “Weight loss can be achieved with zero or six days of rest. But all other variables are more important, such as the intensity of your exercise and what you’re eating,” she added. If you’re trying to lose weight or are concerned about your weight, it can be helpful to talk to your doctor or certified personal trainer for guidance and to develop a plan that’s best for you.

How many days a week should you rest if you are new to fitness?

If you’re new to working out, here’s what you can do. Start with more rest days Vasquez says the body adapts to the new movement and added resistance. “As your body and skills improve, you can add in extra exercise days without overworking your body or injuring yourself,” she explains. As a benchmark, the U.S. Department of Health: It is recommended 75-300 minutes of exercise and at least 3 days of strength training per week.

Benefits of rest days

1. Promotes muscle recovery. After an intense workout, muscles need time to repair, recover, and grow new tissue, Vasquez says. In fact, exercising depletes your body’s energy stores and destroys muscle tissue. the study indicates. But when your body has time to rest, it gives your muscles a chance to repair and replenish their energy stores, ultimately promoting recovery and maintaining your health.
2. Promotes muscle growth. Exercising causes small micro-tears in muscle tissue, but rest days allow the tissue to heal and grow, resulting in an increase in muscle mass. the study found. If your muscles don’t have enough time to repair between workouts, it can be counterproductive and you may not see the muscle gains you’re working towards, Vazquez adds.
3. Reduces risk of injury. When muscles become overly fatigued or overworked, the risk of injury increases, Vasquez says. First, rest days keep your muscles in peak condition and help you maintain proper form during your workouts, especially when it comes to weightlifting. Second, rest days prevent overtraining, which can lead to overuse injuries and fatigue, she added.
4. Supports mental health. While the body often signals that it needs rest before the ego gives in, Vazquez says it’s just as important to reset and restore the mind. “A rest day will keep you excited and keep you from pushing yourself too hard,” she explains. Rest your mind, because working out requires serious concentration and mental strength. This will help you stay motivated in the long run.

What to do on your day off

Now that you know that you need at least one rest day, it’s natural to wonder what activities are best to fill up your rest days. If you regularly do moderate-to-high-intensity exercise, such as walking, restorative activities, low-to-moderate-intensity activities such as yoga, stretching, and light cycling are considered rest-day activities, Vazquez says. says. “While we don’t recommend lying on the couch all day on your days off, your body and mind may need it,” she explains. “I usually recommend punctuating your rest days with different activities that you find relaxing and enjoyable.”

But at what point does rest day activity become exercise? This is quite individualized depending on your ability, fitness level, and current training routine. According to Vasquez, if you’re moving your body at a much lower intensity than normal during your workout, it’s considered a rest-day activity. “What counts as exercise for beginners, such as a 30-minute walk, can be an active activity on a rest day for an avid exerciser.” she explains. Listen to your body and remember that more is not always better.

When you actually take a rest day, Vasquez says, the timing usually depends on the type of exercise you’re doing, its intensity, and your schedule. “Rest days should be planned based on your training program and muscle groups worked, as well as your schedule and lifestyle,” she explains. If you would like a designated day off each week, please do so. If you need flexibility in your schedule, that’s okay. Find what works for you and take care of your mind and body when you need a break.

Finally, on your rest days, Vasquez says you should focus on doing things that bring you joy, such as cooking, taking a warm bath, reading a book, lounging by the pool, doing some light stretching, or getting a massage. “There is no set activity that constitutes a rest day, as your exercise plan, goals, lifestyle, and personal preferences will determine how you want to relax.”

Conclusion: Rest days are an important part of your fitness journey and overall health. Listen to your body and take time off according to your fitness goals.