If you suffer from rest day guilt or avoid them completely, you are not alone. It's common to feel guilty about taking a day off from your normal workout routine, but rest days are a vital necessity for any successful program. Giving your body time to rest may feel like you're slacking off, but it's exactly what it needs in order to see progress.

In this blog, we'll cover everything you need to know about rest days, including how to overcome rest day guilt, how many days off your should take, the benefits of rest days, and what to do on rest days.

HOW TO OVERCOME REST DAY GUILT

Understand That Rest Is Part Of The Process

In the fitness community, there seems to be a belief that doing more is always better, but this isn't always the case. If you struggle with beating yourself up over taking a rest day, trust us, you are not alone. Many dedicated members of our Grown Strong Fitness program, as well as lifelong fitness enthusiasts and athletes, experience this common affliction.

Part of having a successful fitness routine is being able to balance effort and rest. It's not only okay to take a rest day, but it's actually encouraged! When you are used to giving 100% effort all the time, it can be challenging to slow down and give your body the recovery time it needs. 

Practice Mental Health Check-Ins

Giving your body time to rest may feel like you're slacking off, but it's exactly what it needs in order to see progress. Feeling guilty about taking a rest day can often result in negative self-talk. Having negative thoughts and critiques about yourself is not only bad for your self-esteem, but can also impact your ability to succeed in the areas that you want to.

Next time any of the following negative thoughts creep into your mind – "I am a slacker," "I will gain weight," or "I will lose my strength gains" – take a step back and ask yourself if it's REALLY true. Probably not. It's important to avoid equating your worth based on how frequently you hit the gym or the intensity of your workouts. That mindset can be equally destructive to your mental health and long-term fitness goals. To reshape your relationship with rest days, start viewing them as part of your overall health plan.

Here are some positive affirmations to repeat if you find yourself in a cycle of negative self-talk:

• I am strong, and resting will only make me stronger.
• I am doing what's best for my body.
• I will get back on track tomorrow.

Work Rest Days Into Your Schedule

Adding a rest day into your workout schedule is a great way to relieve some guilt. Think about it: by telling yourself that your recovery is part of your program, you'll be more likely to follow through without feeling guilty. But how many rest days should you be taking? The short answer is that it's different for everyone. The long answer is that it depends on a few factors.

How Many Rest Days Should You Be Taking?

Rest days vary from person to person, but it's common for people to take anywhere from 1-2 rest days per week. When determining the correct number of rest days for you, consider how strenuous your workouts are. If your workouts tend to be high-intensity or involve a lot of strength training, you'll benefit more from taking 2 rest days per week. If your workouts are low-intensity or don't involve a lot of strenuous weightlifting, 1 day per week will suffice.

BENEFITS OF REST DAYS

As mentioned before, there are many benefits to taking rest days in between workouts. Here are some of the top reasons to give your body some downtime: 

Aids Muscle Development

Exercise creates two types of stress on your muscles: metabolic stress and mechanical stress. Metabolic stress occurs when muscle cells are depleted of energy, while mechanical stress refers to physical damage caused to the protein structures of muscle cells. During rest, the body repairs the damaged muscle proteins and replenishes the cells with glycogen used to fuel your last workout.

Your body needs sufficient time to repair and refuel, especially between high-intensity workouts. This doesn't mean you can't exercise daily, but it's important to be mindful of when you take your rest days.

In our Grown Strong Fitness program, we follow a 3 on, 1 off, 2 on, 1 off approach every week, so you never need to question when to take a rest day. However, we understand that not everyone has the same schedule, so some may prefer the 5 on, 2 off approach, where they train during the week and spend the weekend resting and relaxing with family.

Remember, everyone is different, and what works for you might not work for someone else. Giving your body adequate rest and spacing out higher-intensity workouts will help you feel more energized and improve your endurance. 

Improves Performance

Taking proper rest days also improves your overall performance. Fatigued muscles can make it difficult to maintain proper form during workouts, increasing your risk of injury. It's more practical to take a day off than to injure yourself and face a potentially lengthy healing period. Additionally, getting sufficient sleep improves muscle coordination. The combination of muscle repair and memory consolidation during sleep allows for overall improved gym performance.[1]

Prevents Burnout

Intense workouts can be challenging, and if your schedule is packed full of them, you may eventually experience fatigue and burnout. Perpetual muscle soreness, sleepless nights, and plateauing can be signs that your body needs a rest day. Listen to these signals and give yourself the break you deserve.

Boosts Fat Loss

Exercise has been shown to reduce the amount of the fat-storing hormone cortisol. However, when you perform high-intensity workouts regularly without proper rest, your body starts to produce too much cortisol. Intense workouts, such as HIIT or endurance training, can stress the body and cause cortisol levels to spike. Without enough time for cortisol levels to decrease and your body to return to a state of balance, elevated cortisol levels can hinder fat loss. Allocating enough rest time helps your body maintain a healthy hormonal balance and support your fat loss goals.[2]

WHAT TO DO ON REST DAYS

Wondering what to do on a rest day, especially if you have a hard time taking them in the first place, can contribute to rest day guilt. Here are some tips on how to make the most of your rest days:

Incorporate Low-Impact Movement

While it's important to give your body a break from intense workouts, that doesn't mean you have to be completely sedentary. Engage in low-impact activities like walking, taking a yoga class, or doing a stretching sequence. These activities keep your body moving without adding stress. 

Eat Nutritious Meals

Taking a rest day doesn't mean you should abandon your healthy eating habits. Use this extra time to prepare nutritious, home-cooked meals or get a head start on your meal prep for the week. Treat your rest day like any other day from your workout routine when it comes to nourishing your body.

Get Outdoors

Distraction can be a great way to overcome rest day guilt and enjoy your day off. Spend time outdoors and engage in activities that you find fun and enjoyable. Go for a hike, take a bike ride, or head to the beach for some sunshine and fresh air. Not only will you benefit from vitamin D, but you'll also get some movement and burn calories without even realizing it.

THE BOTTOM LINE ON REST DAYS

Maintaining a healthy and balanced workout routine means giving your body and brain the time they need to recover. Rest is an essential component of your fitness goals and will make your experience in the gym much more enjoyable. Remember, tough workouts are challenging enough; let's not add over exhaustion to the mix. Most importantly, listen to your body's needs without judgment. One day off won't negatively impact your gains. If anything, it will help you perform better. And don't forget to have fun with your day off. Spend time with loved ones, explore new hobbies, or simply relax and unwind.

Embracing rest days is crucial for long-term progress and overall well-being. By understanding the importance of rest, practicing positive self-talk, and incorporating rest days into your schedule, you'll be on the path to achieving your fitness goals while maintaining a healthy and balanced lifestyle. So, give yourself permission to rest, recover, and rejuvenate – your body will thank you for it.