Do I Need To Take A Rest Day?

Do you want to train but are your muscles still sore after 2 or 3 days?

Did you already train for 5 or 6 days this week?

Do you feel exhausted despite getting enough (6-9 hours) sleep per night?

Are you cranky?

Do you keep drinking water but aren’t feeling hydrated?

Did you feel slow and weak in your last two workouts?

Is your resting heart rate elevated?

Based on your answers, it’s unlikely that you really need to take a rest day. That probably means that you are managing your workouts and rest days in the right way! When you train, you are causing trauma to your body; each time you exercise you create micro-tears in your muscles, which grow back stronger when they repair. If you don’t rest properly, your muscles will have not enough time to grow back stronger. Resting is important for improving performance and growing muscles!

Based on your answers, you are displaying some signs that you need to take a rest day. You may see things on social media like #nodaysoff and feel like you have to train every day to get the best results. But everyone is different and it’s absolutely essential to listen to your body before you push yourself beyond your limits. You don’t want to risk overtraining or getting sick or injured. Make sure to recover your muscles enough. Fill your rest days with yoga, Pilates, meditation, or a light jog. Remember: During rest your performance increases and your muscles grow.

Unfortunately, you are displaying the signs typically seen among individuals who need to take a rest day. If you find you are not progressing, it might be because you don’t train enough, but it might also be because you don’t take enough rest days! If you feel worn down or have an inclination that you might be overdoing it, don’t go train. Ask yourself three questions: Did I sleep at least for 7 hours without waking up? Do I feel like training today? Am I in a good mood? If you answered ‘yes’ at least 2 times, you can give it a go. Otherwise, take a day off but stay active: do some yoga, go for a walk, a slow bike ride or a light jog.