Why do we need to take "rest days"?

Elisabeth2506

Hello

I'm new to strength training, and I've been warned of "rest days" in my routine.

I'm not feeling very well today so I've just texted a gym friend to say I'm taking a day off. I'm slightly upset at the thought of not going to the gym today, and my dumbells in the corner are promising me comfort if I pick them up

I'm hoping if I know the benefits for rest days, I'll be more content taking them.

Thanks

blonde71

Muscles grow and repair themselves when they are at rest and also, you can properly recover so you feel good enough to workout again.

RedHeadDevotchka

Because otherwise you'd become too awesome too fast......that, or you gotta give them a break. They get depleted and you gotta let them repair themselves. Also, make sure you have some carbs after a workout. You muscles will thank you.

rmhand

If your lifting routine includes muscles splits (working different muscle groups on different days) then "rest days" where you don't hit the gym at all are less necessary. When working with muscle splits you don't want to work the same muscles 2 days in a row to allow time to repair, build, and actually get stronger. If you do not allow time to repair then you will end up over training, and burning muscle rather than building it.

If you do full body routines then you do need a full day off in between sessions. That doesn't mean you can't do cardio, or yoga, or something else.

Listen to your body, if you are sore then give that muscle a rest. If you feel tired then take a day off.

catpow2

Because your muscles don't get stronger when you're lifting; they get stronger when you're recovering from lifting--as they repair themselves. Delayed Onset Muscle Soreness--DOMS--when the muscle groups you worked are sore the next day or even the day after--that's the recovery. And if you're up for lifting weights again the next day on the same muscle groups that you just worked the day before, then you're not training hard enough! Sometimes I take 2 days off in a row if I'm feeling really worn out.

meshashesha2012

i take active rest days. i only lift 3 days a week but the other days i do other stuff. one of those non lifting days i run and the other days i do low impact, low to medium impact stuff like walking, water aerobics, rowing, biking

Elisabeth2506

That makes sense - my arms, chest and back are always sore after lifting, but my legs feel useless (I need more to squat, I think).

So I can do my lift days, then in between swim/run, maybe?

Thanks

GymBunnyDG

Obviously as you know, rest days are important to let your muscles repair/grow and ensure you don't "burn out", but rest days are also a good way to kick start your metabolism. As well as resting, you should also occasionally allow yourself to have a cheat meal. When you eat "clean" for long periods of time, your body gets use to eating less calories and doesnt rush to burn them - but when you give yourself a cheat day where let yourself eat more calories and foods that are higher in sugars/carbs, it basically tricks your metabolism into working harder to burn the excess cals consumed.

I use to feel bad when I took my cheat day (Fridays for me)... but soon realised that they are important not only in helping my body recover, but also important to keep me on track an not becoming an utter moody cow! It's good to have something to look forward to - training isn't the easiest of things to stick at, it takes dedication.. So having a day off is always good to make sure you don't get stuck in a rut! Also the day after my cheat day it always makes me feel full of energy and refreshed and can't wait to get back in the gym, so I work harder! BUT remember not to let yourself get carried away with binge eating!

Hope this helps! x

traceyoaten

I lift 5 days a week each muscle group plus cardio, so I like to rest at weekend. I just go out on my bike on a Saturday and total rest on a Sunday