Buzz
Sometimes a rest day is necessary. Other times, you might not need one, but you choose to take it anyway. If you have any anxieties about the role exercise plays in your life, it’s easy to fall into worry or guilt: Am I being lazy? Am I undoing my progress?
But of course you're not! A single day off doesn’t define you. Still, these feelings are common, and I've experienced them too. Here are a few reminders I turn to when I start doubting my commitment to fitness.
One rest day isn’t significant
Achieving strength, fitness, or getting in shape is a long-term goal, often spanning years, if not a lifetime. Will you regret this one day in five years? You probably won’t even remember it.
Tomorrow is a fresh start, so don’t get caught up in thinking you’ve ruined your entire week or training plan. Either skip the day or make it up tomorrow—choose what makes the journey easier for you. (Not sure? Just skip it altogether.)
Rest is important
A well-structured fitness plan typically includes at least one rest day per week, and some even incorporate three or four. All are perfectly valid methods of working out. So, if you took three rest days instead of two, it doesn’t mean your hard work has been undone.
Your body will benefit from that rest, anyway. Some may claim that a specific number of rest days is essential each week, but I’m not sure that’s true as long as you’re managing your fatigue well. Regardless of whether you truly 'need' a day off, your body can still benefit from it for extra recovery, leaving you feeling refreshed when you return.
Prioritize consistency
The main reason why one missed day doesn’t matter is that, in the grand scheme, what truly counts is consistency. If you’ve been regularly showing up for your workouts week after week, missing one this week doesn’t change the fact that you’re the type of person who typically sticks to their routine.
Perhaps you’re concerned that taking this one day off will set you on a path to skipping more. But that’s within your control! Decide how and when you’ll get back on track. Plan your next session for tomorrow, or next week, and ensure you’re ready to continue.
Solve the problem for next time
Why did you take this rest day? If you were feeling burnt out, it could mean you need a more balanced program that doesn’t leave you drained. Or if a specific workout feels daunting, maybe it’s time to reconsider it—either the workout itself, or your approach. If box jumps are always a struggle, for instance, there are ways to overcome that fear.
Is it just a time management issue? Check out these tips for fitting regular exercise into your schedule, even when it's already full.
Reflect on your overall plan
Perhaps you’re feeling guilty because you’ve missed several days. This could be a sign that your current routine isn’t sustainable. Are work stressors leaving you too exhausted to work out? Maybe you need more than just a day off to relieve some of that pressure. Or perhaps switching your workout time—lifting before work instead of after—could give you the mood boost you need to handle a stressful day. Alternatively, it might be time to tackle the larger issues in your life. (Could a conversation with your boss about workload help? Or is it time to explore a new job?)
Ultimately, if you're feeling guilty about missing a day because it represents larger challenges in your life, take a step back and see what changes you can make to address those issues. By resolving them, missing one workout will become a small, insignificant problem, separate from the true stresses you’re facing.
