Do you really need rest days?

Melaniec78

This is my first week doing strength training- ever in my life! I am a little sore but not an I want to die sore. I didn't go to the gym this morning like I usually do at 5am (I am just going to do 30 days shred tonight) but I am really sore from not using my muscles and in a really bad mood for no obvious reason.
My first rest day is Sunday but with being sore today I wonder do I really need a rest day if I am just going to feel like crap all day?????

kristen6022

Yes, your body needs a day to recover. You don't need to work out EVERY day. It won't really help that much in the long run. Take Sunday off.

miracole

Yes. Though rest does not necessarily mean do nothing it means don't lift heavy, go for a walk, do some light cardio etc. No need to be a lump just give your muscles time to repair themselves.

chivalryder

he way I look at exercise is this:

Rest is more important than actual exercising!

Why?

Because when you're resting is the only time you're actually repairing your muscles/getting stronger. Every time you work out, you're damaging all your muscles (including your heart), making little microscopic tears in it. By working out every single day, you're not giving your body adequate time to heal itself completely before you're damaging it again.

I've noticed this in the past, when I used to ride my bike frequently - when I wasn't able to ride for a few days, I was always faster the day after 2-3 days of rest than when I was riding every other day. I felt a heck of a lot better as well.

Now, I strength train twice a week. I don't do cardio-specific exercises because of poor joints and not having enough strength to hold them together. Don't bother making suggestions, I've already looked at all my currently available options. I can't change this until I get stronger or make more money.

Anyway, that's my opinion, it's what I do. I'm making HUGE progress every week, even though I only work each muscle group once a week. Take it or leave it. I'm not going to argue it.

skylark94

Yes. You need a rest day. What you are attempting leads to overuse injuries.

skolvikes5

Your muscles don't grow while you are working out...they grow thru proper nutrition and rest/recovery. So yes, resting is important. Very important.

Hellguy76137

Short and simple:
Yes, rest is needed to recover from strength training. About 48-72 hours per body part worked for maximum benefit. Muscle is "built" during sleep. This is when the body repairs itself. 8 hours is recommended. I would also encourage a total break from training once a week to maximize recovery.

kjm3579

I do strength training Tues., Thurs., and Sat., and run on Wed., Fri., and Sun., with Monday as a total rest day. Sometimes that gets slightly modified due to my work schedule but other than that it works well and allows my body time to repair/rebuild. Most fitness plans either call for days off or alternating what muscle groups get worked on specific days so your body can recuperate.

denezy

Rest yes. And if it is not enough, lift heavier.

WendyTerry420

YES! You need rest days!

Melaniec78

I been doing 25 mins cardio and 25 strength I work different parts of the body everyday so I get a few days in between working that group again. I want to do this 6 days a week. And yes I will rest on Sundays, but can I do wii stretching to help with the fatigue?

Also does anyone feel like they are just really irritable on rest days? This same thing happened when I was jogging alot and had a day off. I been taking my boyfriends multivitamins this week because I ran out of Womens and he seems to think that is why. But they are just vitamins not testerone or anything so I don't think thats it. I seriously just want to choke some random person or something.... lol am I weird?

WendyTerry420

he way I look at exercise is this:

Rest is more important than actual exercising!

Why?

Because when you're resting is the only time you're actually repairing your muscles/getting stronger. Every time you work out, you're damaging all your muscles (including your heart), making little microscopic tears in it. By working out every single day, you're not giving your body adequate time to heal itself completely before you're damaging it again.

I've noticed this in the past, when I used to ride my bike frequently - when I wasn't able to ride for a few days, I was always faster the day after 2-3 days of rest than when I was riding every other day. I felt a heck of a lot better as well.

Now, I strength train twice a week. I don't do cardio-specific exercises because of poor joints and not having enough strength to hold them together. Don't bother making suggestions, I've already looked at all my currently available options. I can't change this until I get stronger or make more money.

Anyway, that's my opinion, it's what I do. I'm making HUGE progress every week, even though I only work each muscle group once a week. Take it or leave it. I'm not going to argue it.

Great explanation!

And don't forget that when your muscles are repairing, you are still burning "bonus calories" that you can't really measure. It takes energy to repair your muscles!

marinebiologist_girl

I do twice a week, but that's because I do historical re-enactment twice a week. Ie, ~3 hours of on-off swinging of wooden and steel weapons, holding very heavy historically accurate shields, running around a field, firing a bow, and all the training needed for the hobby. So obviously I can't lift my arms in the morning.

ahviendha

Yes. Sometimes I need them for my body, sometimes I need them psychologically/emotionally.

You WILL become burnt out if you don't take a break now and then.

ahviendha

I been doing 25 mins cardio and 25 strength I work different parts of the body everyday so I get a few days in between working that group again. I want to do this 6 days a week. And yes I will rest on Sundays, but can I do wii stretching to help with the fatigue?

Also does anyone feel like they are just really irritable on rest days? This same thing happened when I was jogging alot and had a day off. I been taking my boyfriends multivitamins this week because I ran out of Womens and he seems to think that is why. But they are just vitamins not testerone or anything so I don't think thats it. I seriously just want to choke some random person or something.... lol am I weird?

the irritability may be due to lacking those endorphins. or maybe guilt tripping yourself that you aren't exercising (i do this).

sometimes i go for a light jog, walk the dog or something to get my heart rate up and get a sweat going

davert123

Rest is sometimes the hardest part of a fitness campaign but it is the most vital - it is when the degenerative effects of damaging your muscle through training (yes this is really what happens) are repaired making your muscle bigger than before (which is the bit I am sure you want to happen :-) )

WendyTerry420

I been doing 25 mins cardio and 25 strength I work different parts of the body everyday so I get a few days in between working that group again. I want to do this 6 days a week. And yes I will rest on Sundays, but can I do wii stretching to help with the fatigue?

Also does anyone feel like they are just really irritable on rest days? This same thing happened when I was jogging alot and had a day off. I been taking my boyfriends multivitamins this week because I ran out of Womens and he seems to think that is why. But they are just vitamins not testerone or anything so I don't think thats it. I seriously just want to choke some random person or something.... lol am I weird?

I usually only workout 3-4 days per week. I spend my weekends doing chores, so that's my workout for Saturdays, then rest on Sundays. Sometimes, if my knee is bothering me, I will take an extra rest day.

The only thing I don't like about rest days is eating less on those days.

waskier

Totally agree with everyone else saying yes you need rest days. With that said, I hear you on the soreness, so you may want to consider what is called an active recovery day. Rather than just sit around, go for a walk, a leisurely bike ride or my favorite, a yoga stretching class. I have a yoga studio nearby that does these in the evening and they are specifically designed to make you limber and sleep better. Around here they call it Yin Yoga. Good luck!

MinnieInMaine

Yes. Though rest does not necessarily mean do nothing it means don't lift heavy, go for a walk, do some light cardio etc. No need to be a lump just give your muscles time to repair themselves.

ditto

Not sure why you're in a bad mood. Could be that you didn't get enough rest or your hormones or off or you're stressed about something...no way for any of us to know for sure. Go do something fun!

Melaniec78

I been doing 25 mins cardio and 25 strength I work different parts of the body everyday so I get a few days in between working that group again. I want to do this 6 days a week. And yes I will rest on Sundays, but can I do wii stretching to help with the fatigue?

Also does anyone feel like they are just really irritable on rest days? This same thing happened when I was jogging alot and had a day off. I been taking my boyfriends multivitamins this week because I ran out of Womens and he seems to think that is why. But they are just vitamins not testerone or anything so I don't think thats it. I seriously just want to choke some random person or something.... lol am I weird?

I usually only workout 3-4 days per week. I spend my weekends doing chores, so that's my workout for Saturdays, then rest on Sundays. Sometimes, if my knee is bothering me, I will take an extra rest day.

The only thing I don't like about rest days is eating less on those days.

YES! Eating less on those days sucks too!! But I am going to behave ya'll convinced me. and I also need to make my way to the drug store and reup on the female vites.

lmcww8

Yes, I used to think I was superwoman and didn't need a rest day until I ended up fracturing my fibula (rookie runner mistakes). Taking one day off a week is a lot better than being sidelined for weeks, trust me!

Melaniec78

Yes, I used to think I was superwoman and didn't need a rest day until I ended up fracturing my fibula (rookie runner mistakes). Taking one day off a week is a lot better than being sidelined for weeks, trust me!

Scary thought. Glad you are better!

BigGuy47

Rest days are important.

solyhhit

Probably been said, but rest days help rebuild the muscles you've broken down during workouts. I find that after 5 days of cardio I absolutely need a 2 day break just to recover. And with muscle building, you can get away with working out different muscle groups if you need, but absolutely, no matter what, your body needs time to rest/recover.

wellbert

Depends on how much you really overloaded.

Sarge516

I feel guilty when I take them, but yes, your body does need a rest day here and there.

Think of it from a science point of view. What you are doing when you are working out is making tiny tears in your muscles that then get repaired, and that's how you "build" muscle. That repair work takes time. The best way is to work hard, add protein after, and rest.

solyhhit

Think of it from a science point of view. What you are doing when you are working out is making tiny tears in your muscles that then get repaired, and that's how you "build" muscle. That repair work takes time. The best way is to work hard, add protein after, and rest.

This is the *intelligent* way to explain it. totally true.

BinaryPulsar

I agree both with the need for rest days, but also they can be active recovery days. I lift weights 3 days a week (sometimes 4), but I do yoga and/or dance mostly daily, but I especially make sure to do yoga on a rest day. I also walk daily just as a necessity of my life and actively play with my children. I will sometimes do body weight exercises or work on balance through the day as well. I just like to be active, to stretch, keep my joints moving, or practice my form.