The Importance of Recovery & Why You Should Be Taking Rest Days

When it comes to achieving your fitness goals, people generally understand the importance of the workouts and nutrition. However, most people tend to overlook the importance and impact that proper recovery has on helping them reach their goals. The time you spend outside of the gym is just as crucial for progress as your training and diet is. Proper recovery and rest days are essential components of a balanced fitness routine by helping your body repair, rebuild, and come back stronger for your next workout. Let's explore why recovery matters, what rest days should look like, and how to maximize your downtime for optimal performance in your next workout.

recovery vs training: When to crush a workout & when to ease back

Recovery is an actual process your body undergoes to repair muscle fibers, replenish energy stores, and adapt to the stresses of your training. Without adequate recovery, you risk overtraining which can lead to fatigue, decreased performance, and potential injury.

The amount of time you need to recover is largely impacted by your training frequency and duration. Below we'll break down each aspect of your training program and highlight signs to look out for when it may be time to take a rest day.

Training Frequency, Duration & Signs to Recover

• Optimal Frequency: While exercise is essential, more isn't always better. Working out more often than necessary will likely lead to a drop in performance and put you at risk for injury by not allowing the body time to adapt to your training. Muscle is not built in the gym, but rather built following an intense workout through proper nutrition and rest. Training a muscle group before it has had a chance to fully recover can be detrimental to long-term progress. Typically you want to wait 48-72 hours after training a muscle before hitting it again. For example, if you workout your legs on Monday then you wouldn't want to train them again until Wednesday or Thursday. Most individuals will benefit from intense training 3-6 days per week, depending on their fitness level, goals, and personal schedule.

• Training Duration: Like frequency, when it comes to how long you exercise for, more is not always better. Generally, we want our workouts to be as concise as possible. Train until you have the proper stimulus for your given goal and then focus on refueling and recovery. When we work out, our cortisol level increases. Cortisol is the stress hormone and while it is necessary for our bodies "fight-or-flight" response, highly elevated cortisol levels over an extended duration can end up working against us. This is because cortisol can put the body into a catabolic state where it may start breaking muscle down, the opposite of what we are looking to achieve with resistance training. Keep your resistance training sessions anywhere from 30 minutes to 1.5 hours.

• Signs You Need Recovery: While it will differ for everybody and other factors may contribute to feeling certain signs, here are key things to lookout for that may tell you it's time to take a rest day:

  • Persistent Soreness: Muscle soreness that lasts more than a few days, longer than usual, or is more intense than typical.

  • Extra Fatigue: Feeling overwhelmingly tired during or after your workout, or feeling fatigued all the time.

  • Sleep Disturbances: Difficulty relaxing, falling asleep, or staying asleep can be indicators of high cortisol levels.

  • Decrease in Performance: A noticeable drop in output during your workout, such as feeling weaker or less coordinated, or a lack in progression workout to workout.

  • Mood Changes: Feeling more irritable or having mood swings.

  • Immune & Digestive System Issues: Getting sicker more often or taking longer to recover from an illness should tell you to ease back on your training. Additionally, any abnormal bloating, indigestion, or appetite changes could be an indicator.

Post-Workout Recovery

Immediately following your workout, you'll want to begin setting the stage for the recovery process. While some people may not find it necessary to include a designated cool down, at the very least you'll want to hydrate and provide your body with the nutrients it needs to recover.

• Cool Down: Incorporate light stretching or a low-intensity movement (such as a gentle walk) after your workout to reduce muscle stiffness and decrease your heart rate. A cool down is done right after your workout and should be relatively low in intensity. The purpose here is not to give your body extra work to do, but instead allow it to return to baseline.

• Hydration: Replenish lost fluids to maintain optimal bodily functions and prime your body for recovery. While you should be sipping water throughout the duration of your workout, you'll want to deliberately begin hydrating after you complete your training session. If your workout was intense or longer, you may consider an electrolyte drink.

• Refuel: Consuming a combination or protein and carbohydrates within a few hours of working out supports muscle repair and glycogen restoration. More on this later.

Types of Rest Days

Rest days are when your body focuses on recovery and rebuilding. You can either opt for "active" rest days or taking a day off from exercise altogether. Rest days are essential for both physical and mental well-being by preventing burnout and overtraining.

Active Rest Days: Active rest days involve light activities that promote blood flow without adding stress to your body. An active rest day might include walking, yoga, easy cycling, or light stretching and mobility work.

Full Rest Days: Some days, your body might benefit more from complete rest. Full rest days are especially important after an intense training session or during times of increased fatigue. On these days, prioritize relaxation, hydration, and good nutrition.

Maximizing Recovery

The Role of Nutrition in Recovery

• Protein: Protein is made up of amino acids that are necessary to repair muscle and synthesize new muscle tissue. Simply put, protein provides the building blocks for muscle growth, leading to an increase in size and/or strength. Most of your protein intake should come from whole foods, but supplements can be used for convenience and to fill deficiencies. Aim to eat 20-30g of protein per meal or snack.

• Carbohydrates: Glucose is a sugar found in all carbohydrates and the body's main source of energy. When eaten and digested, it is stored in the muscles as glycogen and then utilized for daily activities but especially for exercise. After an intense workout, we want to replenish the glycogen stores by eating carbohydrates. Additionally, consuming carbohydrates alongside protein enhances the rate of muscle protein synthesis (the building and repair of muscle tissue) which may even lead to faster recovery. Replenish your glycogen stores from carbs by incorporating whole grains, fruits, and starchy vegetables into your diet.

• Fats: Consuming healthy fats is good for recovery because they provide the body with energy, help regulate hormones that support muscle growth, aid in absorption of fat-soluble vitamins, and potentially reduce inflammation through omega-3 fatty acids. Healthy sources of fat include, avocado, nuts, and olive oil.

• Micronutrients: Ensure you consume a balanced diet that is rich in vitamins and minerals as they support energy production and immune function, allowing you to recover better.

The Importance of Sleep

Quality sleep is one of the most critical aspects of recovery, and often the most overlooked. This is because good sleep is the prime time for your body to undergo it's recovery process due to the decreased demands on it. During deep sleep, your body releases growth hormone, a hormone that is responsible for a large portion of muscle growth.

Ideally, you want to get 7-9 hours of sleep each night. We also recommend establishing a good bedtime routine to hold yourself accountable and ensure you are meeting your body's needs. Do your best to go to sleep and wake up at the same time each day. About an hour before bed, turn off any blue light (TV, phone, computer screens, etc.) and engage in a relaxing activity such as reading, meditation, or deep breathing. Maximize the quality of your sleep by keeping the room as dark as possible, on the cooler side, and avoiding heavy meals 1-2 hours before bed.

Hydration & Recovery

As mentioned previously, staying well hydrated is key for optimizing your recovery. Hydration helps transport nutrients to the muscles, flush out waste, and reduce inflammation. In addition, it can help prevent stiffness and soreness as good hydration will keep the joints lubricated and muscles soft and elastic. Not only is this good for soreness and stiffness, but it may also prevent cramps and sprains. Drink water consistently throughout the day, but especially during and after intense exercise.

Additional Recovery Tools and Techniques

• Foam Rolling & Massage: Helps release muscle tension, improve circulation, and reduce soreness. Foam rollers can target tight areas, while massages can promote relaxation and deeper muscle recovery.

• Cold Therapy: Ice baths or cold packs can help reduce inflammation.

• Heat Therapy: Saunas, hot baths, or heating pads can relax muscles and improve blood flow which aids in recovery.

• Compression Garments: Compressions sleeves or socks help by improving circulation and reducing muscle fatigue, especially after prolonged activity.

• Stretch & Mobility Work: Gentle stretching or using a resistance band works to enhance flexibility, prevent stiffness, and support long-term mobility.

Rest Days & Mental Health

Taking time to rest doesn't just benefit your body, but it's essential for your mind as well. Rest days provide the opportunity to:

• Reduce Stress: Exercise itself is a stressor, especially if performed intensely or frequently. Rest days allow cortisol levels to normalize, promoting a sense of calm and balance.

• Improve Mood: Incorporating rest can enhance mental clarity and reduce feelings of irritability or anxiety that can arise from overtraining.

• Enhance Focus: By stepping away from the gym, you can return to your workouts with a renewed focus, intensity, and motivation.

• Strengthen Self-Care Practice: Rest days are an ideal time to engage in activities that nourish your mental well-being, such as meditation, journaling, or spending quality time with loved ones.

Remember, rest days are not a sign of laziness—they're a deliberate way to support both physical and mental health, ensuring you stay consistent and enjoy the process.

Example Training Schedule

Below is just one example of how to properly schedule your training and rest days to get the most optimal results:

Monday: Upper Body Strength Training

Tuesday: Cardio (HIIT)

Wednesday: Active Rest (Yoga)

Thursday: Lower Body Strength Training

Friday: Cardio (steady-state)

Saturday: Active Rest (Hiking)

Sunday: Full Day of Rest

Final Thoughts

Prioritizing recovery and taking rest days is not about doing less, but instead about doing what's necessary to perform your best. Rest days are just one piece of a well thought out exercise program and by giving your body the time and resources it needs to heel, adapt, and grow you will set you up for long-term success. Whether through proper nutrition, active recovery, or simply taking a well-earned day off, you're investing in your health, longevity, and overall fitness journey.