Buzz
Workout plans are often broken down by the week, such as a three-day or five-day workout schedule, with the remaining days designated as 'rest' days. But what exactly does resting mean? You don’t need to simply lounge on the couch; there are many ways to keep active during these days.
The Purpose of Rest Days
You might assume that many workout programs use a three-day structure because regular rest is essential for fitness progress. However, that's not entirely accurate. Many professional athletes train daily, sometimes even twice a day. And even those with physically demanding jobs, like construction workers, don’t take rest days in between—they still work every single day.
There are a couple of key reasons why three, four, or even five-day workout schedules are so appealing. The first reason is convenience: not everyone has the time to work out every single day. However, most people can find a way to commit to exercising three days a week.
Another factor that makes rest days important is their role in managing the overall workload. For instance, take the couch-to-5k running program. It starts with three short runs per week. Gradually increasing your mileage too quickly could lead to injury, but three runs a week is a safe starting point for many beginners.
Consider weightlifting programs: some separate exercises by muscle group, assigning leg day, chest day, and so on. Others might have you perform full-body workouts with heavier weights, but only a few times each week. In these programs, the days between workouts serve as your rest days.
If you're not following a structured program, it's up to you to assess whether your training load is too intense or not challenging enough. In general, if you've been exercising consistently and feel fine, it's okay to increase your intensity. Our bodies adapt over time. While rest days aren't essential, they can be quite helpful.
You can still be active on your “rest” days, engaging in light exercise or recovery-focused activities.
I prefer not to think of the days between workouts as 'rest' days because you don’t have to completely rest. However, you probably don’t want to repeat the same activity you’re recovering from, as that would counteract the purpose. Instead, use those days for anything else that benefits you.
For example, if you're following a three-day running plan, you can use the off days for strength training or mobility exercises.
If you’re on a three-day lifting program, you might dedicate the off days to cardio or yoga.
If your three-day lifting routine is centered around heavy, full-body exercises like squats, consider using one or two of the off days for lighter accessory movements, such as bicep curls.
In fact, we need both cardio and strength training to be healthy and well-rounded. So, if you're not already incorporating both, you should try to find time in your schedule for the one you’re missing.
Take it easy, though.
The key here is to ensure that you’re not overdoing it to the point where it affects your primary workouts. A light 20-minute jog between squat day and deadlift day? Absolutely fine. A tough 10-mile run? That might not be the best choice.
The right amount of work depends on what your body is accustomed to. If you’ve been running for years, perhaps you can handle a 10-mile run without any issues. If you bike to work every day, there’s no reason you need to skip it just because it's your “rest” day. Use your judgment.
You can take a break but still stay consistent with your routine.
Now that you know you can be active on your “rest” days if you feel like it, it’s important to note that you don’t have to. Resting is beneficial, too.
Sometimes, the easiest way to maintain a routine is to keep it consistent every day. So if you’ve set aside time to exercise—say, before work each morning—you might want to stick with that same time every weekday, rather than just on your designated workout days.
Instead of using your “workout” time for exercise, you could dedicate it to other activities that benefit your body. Maybe you'd prefer stretching or foam rolling. Rather than running or biking, you could take a calm walk. Alternatively, spend some time meditating or engage in something that promotes your mental health, like journaling or reading a book. After all, exercise isn’t the only way to nurture your well-being.
