Rest days have become a hot topic in the fitness world, but figuring out how many rest days you need and actually taking them can be challenging, especially if you love to work out daily or are extremely busy. With every influencer and expert advocating for downtime, it can feel like yet another task on your to-do list. The concept of rest days can seem vague—are they meant to be spent lying still, doing light workouts, or indulging in a massage? The need for rest days varies from person to person, as noted by Brooks Rehabilitation physical therapist James Maggert, DPT.
To determine how many rest days you truly need and what they should entail, Well+Good consulted a diverse group of experts, including a doctor, a physical therapist, a trainer, and a holistic wellness coach. The consensus? It depends. The importance of rest days lies in the fact that they help you get stronger, healthier, and fitter by allowing your muscles to recover and grow. Rest days are essential for building muscle, restoring energy, preventing injury and burnout, and improving overall performance.
In general, experts recommend one to two rest days a week, although the frequency may vary based on the individual, their activities, and their fitness goals. Factors like workout intensity, type of exercise, and muscle group recovery time should also be taken into consideration when scheduling rest days. Paying attention to your body’s signals and adjusting your rest days accordingly is crucial to prevent overtraining and injury.
On rest days, consider engaging in active recovery activities that are less strenuous than your usual workouts, such as gentle yoga, stretching, or light walking. These activities help your body rest and recover without completely halting movement. It’s important to listen to your body and take additional rest days if you experience persistent soreness, fatigue, or burnout. In case of illness or injury, consulting a sports medicine specialist is recommended. Ultimately, rest is a vital component of any fitness routine and plays a key role in achieving optimal health and performance.
