If you’ve followed my workout calendars (chances are, you do, since you’re here!), you’ll notice that I program five main workouts during the week, with an optional bonus sixth day with your Saturday LIVE workout. Presumably, that means day seven is a rest day. But does it have to be? And what should you do if you don’t do 5 to 6 workouts a week?

No matter what is happening in your life, there is always a way to make the calendar work for your schedule. Some of you have more time on the weekends, so you use Saturday and Sunday to get your five days in. For those who prefer three or four workouts per week, I recommend that you prioritize the strength days. But what if you want to work out every day? Is that a bad thing to do? Is it a good thing? What’s an active recovery day? Do you really need that rest day?

Rest days are, in fact, important to our training journey and overall health

Our bodies need rest to prevent overuse injuries, adrenal fatigue, and general burnout from our training routine. If our bodies and muscles don’t recover adequately, we may be too tired to get the most out of our workouts. Exercise causes muscle breakdown, and rest allows our bodies to build new muscle tissue. When we work out, we get tiny tears in our muscle fibers. As these microtears repair, our muscles get firmer and tighter, increasing our strength, power, and endurance. And, when do these microtears repair? You guessed it! When you rest. 

Does a rest day mean an entire day off? 

It absolutely can if that’s what your body needs. But it can also mean taking an “active recovery” day, similar to day four on your workout calendar. Walking, stretching, foam rolling, hiking, or other lighter activities can be a rest day. The purpose of a rest day is to take a break from highly strenuous activities like lifting heavy weights, high-impact or high-intensity cardio, or long-duration workouts. Getting variety is key to giving your body a break, but it doesn’t mean you must stop moving altogether. 

Keep moving for mental health

Daily movement is helpful, even essential, for our mental health and overall well-being. Whether it’s those exercise-induced endorphins, increased energy, or just the sense of accomplishment, we know we feel better when we are active. So keep it up! There’s no need to take an entire day off just to include a rest day in your week. But you do need to mix it up to avoid overtraining or increased stress on your joints and muscles. 

Listen to your body

Your body may need more rest week to week. Whether you stepped it up a notch in your workouts, didn’t get adequate sleep, or are just feeling stressed or tired, listen to your body. If you’re feeling dehydrated, undernourished, or overly fatigued, you may need a full day off or more. And that’s okay! 

The bottom line

Recovery is essential to your journey, but it doesn’t mean you have to slow down or lose momentum. You just have to be smart about how and how much you move. So, whether you’re relaxing on the couch or moving with some active recovery, embrace the rest day! Your body will thank you. 

P.S. These are the types of questions I answer every single week in the BodyfFit Athletic Club. We dive deep into all of your fitness and nutrition questions, so you feel confident in your wellness journey. There’s a time-limited discount at the end of this email, plus details about all we offer in our most encouraging and supportive community. There’s only one thing missing in the BAC: You! 😘