Feeling guilty on rest days

smarieallen85

Does anyone else feel guilty on rest days? I'm exhausted today and my legs are killing me. Even though it was supposed to be upper body day, I took a rest. It'll be the first since Saturday which seems like a good idea, right? I'm just kind of an anxious person and taking a rest makes me feel like I won't hit all my goals for the week.

Jim_Barteck

Not at all.

Remember that you're not building muscle while you're working out: that's just the prep work. It's only when you are sleeping and resting that your body is building those muscles bigger, badder and stronger.

Did you give it everything you had this week? Did you do all the prep work you could?

Your body is telling you it needs a break. You can never go wrong by listening to what your body is telling you. (Unless, of course, it's telling you that a dozen doughnuts seem like a really good idea right now.)

Then it's time to give your body a chance to do *its* thing. Sleep and rest are necessary parts of any good workout routine, so you should never feel guilty about doing either.

Slashnl

Let me just say that Jim's response shows he is way smarter than I am.

This is so timely. I've been adding some running to my workouts and last night my legs were just so tight and sore! So, this morning, still feeling sore, I decided not to do my normal workout. I have been feeling so bad all day. I'm totally off my game. I just want the day to be done so that I can start again tomorrow with a good workout.

In other words, you're not alone. I know how you feel!!! But... Jim is right.

smarieallen85

That's the thing, I know he's RIGHT. I understand it. I'm a smart person...It's just that I'm so anxious about it ya know? More of an emotional thing than an idea I cannot grasp.

smarieallen85

You're right. I'm going to kick butt tomorrow. Right now I am totally useless.

Capt_Apollo

As a Triathlete, I have found that some workouts help you recover. when I'm really sore, Nothing makes me feel better and work out the kinks than a swim or an easy bike ride. Sometimes the muscle are so sore, you need to move then to name then feel better.

Like a little exercise hair-of-the-dog.

Try swimming, yoga, or cycling after a tough day. You still need the occasional full rest day, but active rest can be part of your program. But remember to go in and do active rest! Don't start doing laps or spinning and end up racing the person next to you!

smarieallen85

Yeah i was kind of wondering about "active rest". It's kind of what my body would prefer to do compared to a complete rest day. I would have tried to figure something out today too but there was more going on than just the physical. Oh well...Tomorrow is another day

earlnabby

I also feel guilty even though I know I need the rest day. I do 3 days of cardio and 3 days of strength, alternating, and on Sunday I rest. Last Sunday I only got 3000 steps on my fitbit and really felt like I should have done more. On the other hand, I got my grocery list prepared, picked up a couple of things at Walmart, and crocheted a scarf while catching up on my recorded shows so it wasn't a true "do nothing" day.

Unknown

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BarWench11

I've come down with the flu and yet I'm still beating myself up about not going to the gym. I have spent most of the day trying to convince myself that it's ok to go lifting when I know very well that burning myself out is counterproductive.

I think one of the most surprising victories of fitness is when you begin to crave physical exertion.

getrealgirl

I had rest day this past Mon. I made myself not do a darn thing. I even forgot to take the garbage out to the curb! I felt terrible all day and had no energy at all, but I did not feel guilty because I had given everything I had for 7 days in a row. The hardest part for me was not having all those extra calories burned to eat some back. Too much time on my hands and less food intake make for a "not so happy" me. Tuesday, I got up and kicked some bootie!! Next week I need to find a way to keep my mind occupied while my body is resting.

IllustratedxGirl

I know exactly how you feel! Rest days make me crazy lol

TiberiusClaudis

yup, I'm the same.

So on those days I try to get other parts of my health "game" on track. I cook many of my weekly meals and package them. I work out all my supplements. Wash my gym clothing including workout gloves. Go shopping at the different stores that have my different foods.

Catch up on my reading on my favorite websites...even data mine this sites reports to figure out what I could do better..faster...stronger.

So by the next day, I raring to go.

Schtroumpfkin

I've seen Jim's posts on a few different strings recently. Just to say, I really appreciate his even tone and sensible, empathetic approach. Listen to him!

cjtsparkles

I was totally feeling guilty on my rest days. Have recently started doing half an hour of yoga or stretching in the evening if I've done nothing else during the day. It definitely makes me calmer and makes the day feel complete.

That said, when you need a day off, you need a day off! Look at the big picture and as long as you're still working towards your goal, a day off here and there doesn't equal failure - it equals human!

amy1612

Never, I eat, relax and enjoy my day off. The most 'active recovery' I do on a rest day is walking around. If you start exercising on a rest day, youre doing it wrong.

merisaOct3

You are not alone! I typically have 1 - 2 rest days a week, but usually I will do yoga or walk or do a cardio routine that I enjoy (like zumba/hip hop). I can't cross train every day, it's just too much.

SingingSingleTracker

Yeah i was kind of wondering about "active rest". It's kind of what my body would prefer to do compared to a complete rest day. I would have tried to figure something out today too but there was more going on than just the physical. Oh well...Tomorrow is another day

The proper term is "active recovery". It's not a bad idea to have one rest day each week. For some, 2 rest days is even better. Those are the day(s) where taking the dogs for a walk, doing some things around the house that may involve light movement, going shopping, catching a movie, paying the bills, etc.... should take up your time.

The motto of "workout HARD, and rest HARDER" is a good one.

Active recovery is very light movement of 30 minutes (trained professional athletes and high ranking amateurs) can get away with 60-90 minutes because they know how to do it. For others, the HR would stay in the recovery zone and most are not patient enough to ride, walk, run, swim that slowly. For those - that are too impatient, it's better they just rest because they continually fail to "rest HARDER". The poster above mentioned cycling using active recovery. However, we are talking granny gear, spinning at such an easy cadence it takes little to no effort, and the HR would stay down in the 90's to 110 or so. Going for a short and easy walk (think lollygag pace) is much easier.

Sometimes, 2 consecutive days of rest are required. And for structured training, many do a 5 day or an entire week of rest and recovery every third or fourth week in their training cycle. It's not that you don't exercise during a rest and recovery week, but it is at less intensity and shorter duration to allow the muscle to supercompensate and grow to prepare you for the next 2-3 week block of training.

If you really want to improve your performance, and your strength gains - you must become well acquainted with rest and recovery (and active recovery). Otherwise, you are just tearing down muscle that has not had a chance to replenish itself and you will stagnate/stall/degrade any growth.

earlnabby

*snipped for brevity*
If you really want to improve your performance, and your strength gains - you must become well acquainted with rest and recovery (and active recovery). Otherwise, you are just tearing down muscle that has not had a chance to replenish itself and you will stagnate/stall/degrade any growth.

For a total newbie, am I doing this right? M-W-F I take a water exercise class that is 30-35 minutes cardio and 20-25 minutes strength and stretch (the strength is mildly taxing to the muscles using things like foam dumbbells against water resistance). T-R-Sa I work out on resistance machines, 16 different ones which takes me 35 minutes and at the highest weight I can handle, and walk for 30 minutes. Sunday I do nothing. Yes, I plan on progressing by adding weight as I get stronger and walking more as my hip and back improve.

bugaboo_sue

I get cranky when I take un-planned rest days. Those are usually the days where we plan to go to the gym in the afternoon but work gets in the way so it doesn't happen and by time I realize we aren't going I'm too annoyed to do anything.

Planned rest days though I'm ok with. Those are typically the weekend for me or if I am super sore and tired.

akaiookami

This week I rearranged my schedule to add in an extra day of running (4 vs 3). I had an amazingly fantastic run (for me lol- not truly impressive to the rest of the universe) this morning. Usually I do another 60ish minutes of strength training & yoga after my runs, but today... newp. My body said it was used up and that was that. I did my yoga so I can move my legs later today, but after that it was straight to the shower.
Yeah, I feel a little guilty about missing out on the rest of my workout, but hopefully this means I won't be a crippled lump of sleepy soreness tomorrow morning when I want to go for a walk with the dogs.

smarieallen85

Yeah i was kind of wondering about "active rest". It's kind of what my body would prefer to do compared to a complete rest day. I would have tried to figure something out today too but there was more going on than just the physical. Oh well...Tomorrow is another day

The proper term is "active recovery". It's not a bad idea to have one rest day each week. For some, 2 rest days is even better. Those are the day(s) where taking the dogs for a walk, doing some things around the house that may involve light movement, going shopping, catching a movie, paying the bills, etc.... should take up your time.

The motto of "workout HARD, and rest HARDER" is a good one.

Active recovery is very light movement of 30 minutes (trained professional athletes and high ranking amateurs) can get away with 60-90 minutes because they know how to do it. For others, the HR would stay in the recovery zone and most are not patient enough to ride, walk, run, swim that slowly. For those - that are too impatient, it's better they just rest because they continually fail to "rest HARDER". The poster above mentioned cycling using active recovery. However, we are talking granny gear, spinning at such an easy cadence it takes little to no effort, and the HR would stay down in the 90's to 110 or so. Going for a short and easy walk (think lollygag pace) is much easier.

Sometimes, 2 consecutive days of rest are required. And for structured training, many do a 5 day or an entire week of rest and recovery every third or fourth week in their training cycle. It's not that you don't exercise during a rest and recovery week, but it is at less intensity and shorter duration to allow the muscle to supercompensate and grow to prepare you for the next 2-3 week block of training.

If you really want to improve your performance, and your strength gains - you must become well acquainted with rest and recovery (and active recovery). Otherwise, you are just tearing down muscle that has not had a chance to replenish itself and you will stagnate/stall/degrade any growth.

Thanks! Super helpful. I'm pretty cool with one rest day but 2 makes me anxious. Maybe I only need one? Anyway, rest days are also hard when I can't eat back some calories. Regardless, my rest yesterday was great and I worked really hard today. Yesterday I felt horrible-today, amazing.

JeriAnne84

I used to feel guilty on rest days, but then I noticed how much better my body performed after a day of rest. Now I look forward to it because I know I can go harder the day afterwards.

betomxl

Not at all.

Remember that you're not building muscle while you're working out: that's just the prep work. It's only when you are sleeping and resting that your body is building those muscles bigger, badder and stronger.

Did you give it everything you had this week? Did you do all the prep work you could?

Your body is telling you it needs a break. You can never go wrong by listening to what your body is telling you. (Unless, of course, it's telling you that a dozen doughnuts seem like a really good idea right now.)

Then it's time to give your body a chance to do *its* thing. Sleep and rest are necessary parts of any good workout routine, so you should never feel guilty about doing either.

I love that dozen doughnuts idea......

llamajenn

Yes, I sometimes feel guilty or lazy on rest days. However, rest days are extremely important in getting results. Your body needs a chance to recover. Overexercising can lead to overtraining syndrome, which impacts not just your fitness level but your physiological and psychological state as well. You might know you're not getting enough rest days if your results start to suffer, you're constantly tired or sore, etc.
There is nothing wrong with 2 rest days per week. I am an exercise instructor and teach most days of the week. If I have a particularly tough day (really intense workout or 2+ classes) I need that extra rest day in the week. I've developed too many injuries by going all out all the time, overloading with classes, etc. I finally had to change my approach a little because I'd like to be in it for the long run and not out with an overuse injury every couple months.

shor0814

I used to feel guilty on rest days, but then I noticed how much better my body performed after a day of rest. Now I look forward to it because I know I can go harder the day afterwards.

This is what makes my rest days a true rest day. On the next workout day I have the confidence and power to give it my best and succeed. I now feel more guilty when I ruin a rest day and it impacts my workout day.

And I am in for a dozen...doughnut holes.

moniqueloupe

You might be over-thinking your on days if you feel "guilty" on your off days. And is the feeling you have really guilt? Fear? Burn out? Self-pity (humor me)? Lots of feelings and obsessing disguise themselves as anxiety and guilt.

therealklane

I feel guilty on rest days, especially when I hadn't intended it to be a rest day. My feet and ankles are giving me hell (bunion in both feet, issue with achilles tendon in left foot, broken toenails, and a combination of dropping things on my feet and stepping on things barefoot... :frown: ) and even with the doctor giving me shots in my toes and telling me to chill out, I still feel like I don't have time to slow down. I know I *need* to or my body is going to make me.

At this point, I feel like I've come so far that I just can't to give myself the opportunity backslide any. I hate feeling this way and something has to change.

Amazing that you can go from zero exercise to too much exercise in a short amount of time (at least in my case) and needing to take a break has such an affect on your emotions..

smarieallen85

You might be over-thinking your on days if you feel "guilty" on your off days. And is the feeling you have really guilt? Fear? Burn out? Self-pity (humor me)? Lots of feelings and obsessing disguise themselves as anxiety and guilt.

Haha no...not fear or self pity or burnt out. Not sure where you got this. Just feel like I should be working

RedArizona5

Does anyone else feel guilty on rest days? I'm exhausted today and my legs are killing me. Even though it was supposed to be upper body day, I took a rest. It'll be the first since Saturday which seems like a good idea, right? I'm just kind of an anxious person and taking a rest makes me feel like I won't hit all my goals for the week.

Yeah i agree with the ones who used to. I still do have thoughts like hmmm in the back of my mind. I guess its cause I don't strength train enough?? So when Im done with mega cardio and elliptical I am like hmmm ok i ran a lot and pushed through high resistance on elliptical twice-3 times a week but what bout tomorrow to start stomach or legs or arms? And then my body says I DONT THINK SO :laugh:

CipherZero

Does anyone else feel guilty on rest days?

Not in the least. Rest and recovery are where muscle building by adaptation takes place,