Rest Days: The Secret to Building Muscle and Avoiding Injury

Rest Days: The Secret to Building Muscle and Avoiding Injury


Are you working harder than last time? (shout out to Greg Doucette). Are you training every single day and starting to feel burnt out and worn down because you think working to failure is the only way to train. Well contrary to popular belief, taking breaks from your intense training regimen can actually help you build muscle faster and prevent injuries. In this blog post, we'll explore why rest days are essential for any fitness routine and how they can help you achieve your goals more effectively. So sit back, relax (literally), and let's dive into the secret weapon of building muscle: rest days!

What is a Rest Day?

When you’re working out hard, it’s important to take a rest day every once in a while. A rest day gives your body time to recover from the stress of exercise and rebuild muscle.

If you don’t take a rest day, you risk overtraining and injuring yourself. Overtraining can lead to burnout, decreased performance, and even illness.

So how do you know when you need a rest day? Listen to your body. If you’re feeling exhausted or sore, take a break. It’s also a good idea to schedule one or two rest days per week into your workout routine. This will help ensure that you’re getting the recovery your body needs.

What are active recovery days?

If you're anything like me, if I take a full on rest day where I do nothing at all in the sense of actively moving. I get so dang tight. So that's where Active Recovery days come in. This is where you're still going to the gym but maybe just some light moving and some stretching or even doing some yoga. One of the best ways to have an active recovery day is to do some light swimming, because its very easy on the body and allows you to move freely in space. 

Benefits of Taking Rest Days

1. You give your muscles time to recover and grow. When you work out, you are actually causing tiny tears in your muscle fibers. This is a good thing, as it signals your body to start repairing the muscles, which leads to growth. However, this process takes time and if you don't allow your muscles to rest, they will never fully recover and grow.

2. You avoid injury. When you don't give your muscles time to recover, you are more likely to experience an injury. This is because your muscles are not at their strongest and are more susceptible to strain.

3. You improve your mental health. Exercise is great for mental health, but it can also be taxing on the body and mind. Taking a day or two off from working out can help reduce stress and improve focus.

How to Fit Rest Days Into Your Workout Routine

When you’re first starting out working out, it’s easy to think that more is better. But if you want to build muscle and avoid injury, you need to make sure to include rest days in your workout routine.

Rest days are just as important as workout days, because they give your body time to recover and repair the muscles you’ve worked. When you don’t take enough rest days, your body can’t keep up with the demands you’re putting on it and that can lead to injuries.

So how do you fit rest days into your workout routine? The best way is to schedule them in advance. That way, you know exactly when you need to take a break and can plan your workouts around it.

If you’re just starting out, aim for 1-2 rest days per week. As you get more experienced, you can increase that to 3-4 rest days per week turning a couple of those into active recovery days. Just make sure not to go overboard – too much rest can also be detrimental to your gains!

Tips for Sticking With Rest Days

We all know how important rest days are for our muscles and our overall health, but sometimes it can be difficult to stick to a rest day routine. Here are some tips for making sure you get the most out of your rest days:

1. Make sure you're really resting. This means no strenuous activity, and no working out. Just take it easy and let your body recover.

2. Get enough sleep. Sleep is crucial for muscle recovery, so make sure you're getting at least 8 hours per night.

3. Eat healthy foods. Eating nutritious foods will help your body recover more quickly and efficiently. Avoid processed foods and sugary snacks, and focus on whole foods like fruits, vegetables, and lean proteins.

4. Drink plenty of water. Staying hydrated is essential for recovery, so make sure you're drinking plenty of water throughout the day.

5. Take breaks during the day. If you find yourself feeling antsy or restless, take a few minutes to walk around or just take a break from sitting down. This will help keep your energy levels up without overdoing it.

Final thought

Rest days are an essential part of any workout routine and can be the difference between building muscle and avoiding injury. Taking time to rest after a hard workout will help your body recover and allow you to come back stronger for your next session. Remember that no matter how motivated you may be, it’s always important to listen to your body, as overtraining can lead to serious injury or illness. Take regular rest days so that you can enjoy all the benefits of exercise without putting yourself in harm’s way.

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