How often should you have rest days?

How often should you have rest days?


We all know that rest days are an important part of your training schedule...

But, how often should we really be taking a rest day? 

How often you take a rest day is completely dependant on how far you are into your fitness journey.

For example: If you’re a beginner, we'd recommend taking a rest day every third day of training to ensure that you're giving your body enough time to recover. 

If you’ve been training for a while you can afford to take fewer rest days. 

However, you still need to make sure you’re taking at least one rest day a week. Make sure that every 6-8 weeks you take a week to decrease your training load and give your body a rest. 

This will also help prevent you from hitting a plateau.

What is ‘rest’? 

What actually counts as a rest day is again, dependent on the nature of your fitness journey. If your workouts are high intensity, your rest days shouldn't involve anything that will challenge your body. A walk is fine, but you should avoid the gym. 

On the other hand, if your workouts are of light to moderate intensity, your ‘rest days’ can be more active. You might want to hit up a yoga class or go for a walk. 

Or, you know, just put your feet up and binge watch some Netflix. We won’t judge.

When deciding whether or not it’s time to give your body a break, you need to ask yourself a few questions. 

How do you feel physically?
How do you feel mentally?
Are you sleeping well?
Are you eating well?
Do you have the energy you need to perform safely and effectively?

Long story short, there is no perfect rest day formula that will suit everyone. Everybody is different and therefore when you should be taking your rest days is entirely dependent on your fitness levels, goals and schedule. 

The key is to listen to your body. Be kind to yourself and don’t be afraid to take some time off – your body will thank you for it. 


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