Why Rest Days Are Essential

When it comes to getting stronger, fitter, and feeling amazing in your body, what you do outside of your workouts is just as important as what you do during them. So today we’re chatting about rest days.

It might seem counterproductive in a society where more is more but when it comes to you workout routines, ensuring you have days where you do ‘less’ is essential.

Here’s why recovery is so crucial, how it boosts performance, and easy, feel-good ways to maximise your rest days.

Why Rest Days Matter

Strength and endurance don’t actually improve during exercise; they happen after, when your body repairs and rebuilds.

Taking a day (or two) to focus on recovery allows your muscles to heal, prevents injury, and helps you come back stronger. Rest days also regulate cortisol (the stress hormone), improve sleep quality, and help keep your motivation higher.

Signs You Need a Rest Day

Your body is incredibly smart—it will tell you when it needs a break. Here are some signs you should listen to:

• Sore, heavy muscles that don’t seem to recover

• A lack of energy, even after a good night’s sleep

• Increased cravings, mood swings, or irritability

• Decreased performance in your workouts

• Feeling unmotivated or dreading exercise

If any of these sound familiar, it might be time to hit pause and focus on recovery.

The Best Things to Do on a Rest Day

Rest doesn’t have to mean lying on the sofa all day (unless that’s what you need!). Here are some easy, active recovery ideas:

1. Go for a walk – A gentle walk boosts circulation, aids recovery, and clears your mind without putting stress on your body.

2. Stretch or do mobility work – A few minutes of stretching or foam rolling can ease muscle tightness and improve flexibility.

3. Try some gentle movement like Pilates-inspired flows – Low-impact flowy movement helps keep your body feeling juicy and strong.

4. Hydrate and nourish your body – Support your recovery with plenty of water and nutrient-rich foods like lean protein, healthy fats, and complex carbs.

5. Prioritise sleep – Restorative sleep is when most of the muscle repair and growth happens, so if your little ones allow, try to get as many good nights sleep a week as you can!

6. Breathe and de-stress – Activities like meditation, journaling, or simply taking deep breaths can help lower your stress hormone and improve overall well-being.

How Often Should You Take a Rest Day?

The ideal number of rest days varies depending on your fitness level and workout intensity. A good rule of thumb:

• Beginners: 2-3 rest days per week

• Intermediate/Advanced: 1-2 rest days per week

Final Thoughts

Rest days aren’t lazy days; they’re essential to making progress and keeping your body feeling amazing. By treating recovery as an active part of your fitness routine, you’ll improve performance, reduce injury risk, and feel more energised for your workouts.

So, next time you’re tempted to skip a rest day, remind yourself: more isn’t always better.

What’s your favourite way to spend a rest day? Let me know in the comments!