I don’t know about you all, but I am so thankful that rest and recovery has really taken a front seat in the last couple of years. The idea that “more is better” is fading and methods of how to treat your body well are on the rise. We see so many of you in the gym 5-6 days per week and the coaches LOVE to see your dedication and effort on full display. However, if you find yourself displaying any of the symptoms below, it may be time to take a day off.
Signs You Need a Rest Day:
- Lingering Soreness: Some soreness after a workout is normal, but if it sticks around for more than a few days, it may be time to recover. If you’re still feeling the lunges from Monday on Friday…it could be something to think about!
- Decreased Performance: Struggling to hit weights, reps, or intensities that usually feel manageable? Your body might be asking for rest.
- Mood Swings or Irritability: Overtraining doesn’t just affect your body. It can impact your mood and mental clarity. If you find yourself dreading the gym (and not just because there’s burpees), listen to your intuition.
- Poor Sleep: If you’re tossing and turning despite being physically exhausted, it could be due to an overstressed nervous system.
- General Fatigue: When even easy tasks feel exhausting, that’s a clear sign it’s time to rest and recharge.
Take note that when we say to take a rest day, that doesn’t always mean to be a sloth. There are plenty of options for some low intensity recovery that also offer some mental benefits!
Rest Day Doesn’t Mean “Do Nothing”
Rest days aren’t about sitting on the couch all day (unless you truly need it!). Instead, think of them as active recovery days, an opportunity to care for your body and mind while still staying lightly active.
Here are some great options for your next rest day:
- Go for a Walk: A 20-30 minute walk can boost circulation, ease soreness, and clear your mind.
- Take a Hike: Getting outside in nature not only moves your body but also reduces stress and improves mood.
- Mobility Routine: Spend 15-20 minutes working on mobility and stretching. Focus on tight areas like hips, shoulders, and back.
- Light Yoga or Pilates: These gentle movements can improve flexibility, promote relaxation, and aid in recovery.
Don’t Under-Eat on Rest Days
One of the most common mistakes people make on these days is drastically reducing their food intake. You might feel tempted to “cut back” since you aren’t working out, but here’s the truth:
👉 Your body needs fuel to recover.
Muscle repair, replenishing glycogen, and supporting your metabolism all require calories and nutrients on all days. Think of your rest day as the time when your body does the behind-the-scenes work that makes you stronger. Do you need any new meal ideas for summer? Check out this blog post!
Eating enough protein, carbs, and healthy fats on your rest day helps:
- Rebuild muscle tissue
- Restore energy levels
- Support your immune system
- Keep your hormones balanced
There’s no need to “earn” your food. Rest days are just as much a part of the process as training days. Check out our very own Aimee’s Instagram post about this here!
Finally, Listen to Your Body
The more in tune you are with your body, the easier it will be to know when a rest day is necessary. Taking a day off isn’t a sign of weakness, it’s a sign of wisdom and longevity in your fitness journey.
So next time you’re debating whether to skip the gym, ask yourself:
- Am I feeling energized or drained?
- Am I motivated to train or just going through the motions?
- Will a workout today move me closer to my goals or set me back?
If you need it, take that rest day! Lace up for a walk, enjoy some mobility work, fuel your body well, and trust that you’re still making progress even outside the gym.
Have a restful weekend, everyone! 😉
