Recovery · Go further · 02
Recovery: Why Rest Days Matter
Rest days are where your training pays off.
Muscles don't grow in the gym. They grow when you rest
Training is the signal to get stronger. Rest is when your body repairs and adapts to that training. Without enough rest, you keep stressing your body without giving it time to adapt and get stronger.
How much rest?
The American College of Sports Medicine recommends around 48 hours before training the same muscle group hard again.
That doesn't mean two days off between every session. If you train your whole body each time, leave a day in between. If you split your training, such as upper body one day and legs the next, you can train on back-to-back days.
Signs you need more rest
- Your workouts feel harder than usual, not easier.
- You're still sore from your last session when the next one comes round.
- You're sleeping worse, or feel flat all day.
- Your motivation to train has dropped right off.
One of these on its own is normal. Several at once, for more than a week, means it's time to ease off.
Plan your rest days like you plan your training. They're where the progress happens.
General information, not medical advice. If you've an existing condition or you're unsure about starting something new, speak to a qualified professional first.
Recovery · 02