By Marnie Kunz,
Certified Personal Trainer and Run Coach

If you’re wondering when to take a rest day from working out, this overview will help you determine when to take a break and when to keep sweating it out. As a running coach and personal trainer, I’ve seen too many clients who push themselves through pain and overtrain, often ending up injured and burned out. Taking scheduled - and sometimes spontaneous, unscheduled - rest days is the key to preventing injuries and helping you make progress with your fitness. This guide will help you identify signs to watch for that you need to take some time off from workouts so your body can recover and rebuild.

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Activity Guidelines

The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate physical activity plus two strength training workouts per week. If you go over these guidelines, and if you experience lingering aches, pains, or other signs of overtraining, you may need a rest day from working out.

One of the best ways to prevent overtraining and minimize your risk of injuries is to follow a training program designed by a fitness professional. If you need a training plan to help you achieve your fitness or running goals, visit the Runstreet Training Center, and I will help you. With plans ranging from a Beginner’s 5K Walk to Run Program to a Customized Marathon Training Plan, I offer personalized training programs that meet you where you’re at and help you get to where you want to be. Start your fitness journey with me, and watch your fitness soar.

Benefits of Rest Days

There are many benefits of knowing when to take a rest day. Here are some of the advantages of taking rest days:

Mental break.

Taking rest days reduces your risk of burnout and losing motivation to work out. By giving your mind a break from workouts, you’ll come back to training feeling more motivated and refreshed.

Less risk of injury.

Regular rest days help prevent running injuries and other sports injuries.

Improved fitness level.

Rest days help your body repair itself after intense workouts, making you a better athlete. Overtraining, on the other hand, will lower your fitness levels and make you perform worse.

Less fatigue.

Rest days give your body time to recover from training, and you’ll have more energy from taking breaks from working out.

Reduced soreness.

Taking time to rest allows your body to repair sore muscles, cutting down on delayed onset muscle soreness.

Reduced stress and anxiety.

Rest days help combat stress, allowing your mind to relax more.

Better able to meet fitness goals.

Rest time helps your body adapt to the demands of training so you can make more progress toward your fitness goals.

More gains.

Weightlifters love gains, and one of the essential ways to make muscle gains is to give your body rest and recovery days from training. Rest (plus good nutrition with plenty of protein) helps your muscles repair and grow.

Improved mood and focus.

Taking time off from training gives your mind a break, which can help you feel better mentally, boosting your mood. A well-rested mind can also focus better, making your workouts and daily activities more enjoyable.

Boost your immune system.

Rest days strengthen your immunity, helping your body fight off viruses and infections so you can stay healthy.

When to Take a Rest Day - Signs to Watch For

Even if you follow a training plan and have regular rest days in your schedule, sometimes you may need an extra day off. These are some signs that your body needs more rest:

Persistent fatigue. If you feel tired all the time, this is a common sign that you need to take a rest day.
Lingering aches and pains. If you have muscle soreness or aches that do not go away, it’s time to take a step back from your workout routine and give your body a rest.
Getting sick often. If you find yourself getting sick a lot, you may be overtraining, which lowers your immune system. If you’re wondering when to take a rest day, being sick is always a good time to rest.
Frequent injuries.
Increased resting heart rate.
Difficulty sleeping. Having trouble getting or staying asleep is another common symptom of overtraining. Taking more rest time can help you sleep better.
Irritability and lack of motivation. If you work out too much without rest, it can lead to irritable moods and loss of motivation.

If you have an injury or any of these symptoms that do not go away with rest, see a doctor to make sure you don’t have a health condition.

How to Determine When to Take a Rest Day

When you’re considering when to take a rest day from workouts, listen to your body for clues. If you have a lot of tension in your body or mind, rest is a good idea. Feeling stressed and irritable, losing motivation, or having lasting aches and pains can all be signs that you need an extra rest day (or a few!).

If you don’t have rest days built into your training program, schedule them. Make sure you have some complete rest days as well as active recovery days with low-intensity activities like walking and foam rolling.

Active Recovery

Active recovery includes low-intensity movements that help your body repair after more intense workouts. Adding one active recovery day a week to your exercise routine improves blood flow and will improve your recovery time. Some active recovery exercises to try include:

Yoga. Restorative, gentle yoga is especially beneficial for a recovery workout.
Walking. Go for an easy stroll to get your blood flowing and promote muscle recovery.
Cycling. Take an easy bike ride on flat terrain. If you use a stationary bike, set it to a low difficulty level.
Foam rolling. Use a foam roller to release muscle tension and soreness from any area that is tight. Foam rolling gives you better mobility and improves your muscle recovery.

Related Post: 10 Tips for Muscle Recovery

Tips for Getting the Most Out of Rest Days

You’ll reap the most rewards from your rest days if you also practice some healthy lifestyle habits. Make sleep a priority in your life, and aim to get at least 7 hours of good quality sleep a night. Also, doing some meditation and breathing exercises can help you relax if you’re feeling stressed or having trouble sleeping.

Good nutrition will also help you recover from workouts and make the most of your rest days. Fuel your body with complex carbohydrates like whole grains, oatmeal, brown rice, sweet potatoes, and quinoa for lasting energy. And eat plenty of lean protein foods like lentils, beans, Greek yogurt, tofu, and protein shakes. Protein helps your muscles repair and grow and will speed up your recovery from workouts.

Hydration is also crucial for runners and anyone who is physically active. Stay hydrated throughout the day by bringing a water bottle to work with you and on errands. Also, take water on long runs or any time it’s hot and humid during your workouts. Good hydration can help your muscles work better, prevent muscle cramps, and boost your workout recovery.

Do you need a training plan to help you schedule your rest days and workouts? Visit the Runstreet Training Center for the best training plan to suit your fitness level and goals. Follow and tag @Runstreet on Instagram to share your workouts and wellness routine and get cheered on. Happy running - and resting - to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

When to Take a Rest Day from Workouts