If fitness advocates ever make you feel guilty about taking a day off, take a deep breath because recovery is actually part of the plan. Health experts agree: the results you’re chasing don’t just happen during a workout. Most of those strength gains, performance improvements, and muscle repair happen while you’re resting.
There is no one-size-fits-all rule, but research suggests building in a full day of rest about once every seven days of training and avoiding back-to-back periods within a six-hour window (1). And no, a day off doesn’t have to mean being alone with your bed (unless that’s what you need). Gentle movement such as stretching or easy walking can support recovery while giving your body the reset it deserves.
Read on to learn 5 reasons why rest and recovery are important to getting the most out of your fitness program.
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1. Rest Days Allow Muscles to Repair and Grow
Every time your foot hits the pavement or your bicep curls with that dumbbell you’re putting strain on your muscles, allowing small tears to occur (2). This is a good thing! The type of inflammation we are looking for causes a temporary influx of inflammatory compounds into the area that signals your body that it is time to repair and rest the muscles (3). When this happens, you become stronger, build leaner muscles and allow your body to adapt and recover from a variety of exercise-induced muscle injuries.
But, this is not possible without proper nutrition. Getting the right mix of protein and carbohydrates in your diet after exercise is key to recovery and rest. Although protein needs vary, a good rule of thumb for active people is to aim for 1.4 to 2.0 grams/kilogram of body weight (4). Logging your meals and snacks into MyFitnessPal is a great way to assess your current macronutrient intake and how it’s helping (or hindering) your recovery.
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2. Improves Fitness Performance
Another benefit of setting aside time for rest and recovery? The improvement you will see in your performance. Rest days can help improve strength, endurance, and overall exercise performance over time (5). On the flip side, when you don’t allow for proper recovery time, that’s when overtraining and injuries can enter the picture (1).
If this happens, you may see your performance plateau or even rebel, and you may not be able to give it your all in the next session. This is why it is recommended that you take a full rest day at least once a week, and ensure that your exercise sessions have at least 6 hours of rest between them (1).
3. Supports Quick Discovery
Do you know delayed-onset muscle soreness, or DOMS as it is often referred to (6)? That’s your body’s way of telling you that it needs its system tuned up before doing another workout. Two key players in this reboot: nutrition and sleep (7).
Nutrition includes many nutrients that work together to help replenish glycogen stores (that energy that supports your muscles during exercise) while reducing inflammation from impact (7,8). At the same time, getting enough sleep is key to allowing your muscles and organs to work together to repair, restore, and recover properly (9).
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4. Post-Training Recovery Reduces Injury Risk
Overdoing it in the gym or on the trails can lead to injury, especially when your body is screaming for a break and you ignore it (1). Other signs that it’s time to take a break? Feeling unusually tired, needing more sleep, struggling to recover during sessions, over-injury, lack of motivation, frequent colds, or even feeling anxious or down (1).
To reduce the risk of injury, it is important to listen to your body when it tells you to stop and slow down. If you are an active person who has taken a little time off, in some cases, it may be a week or two that your body needs to fully rest and recover before you are ready to give it your all again (1).
5. Recharges Mental Focus and Motivation
Burnout can affect even the most active people, which is why it’s important to take time to rest and recover; not just with your body, but with your mind. And yes, exercise is great for mental health (10). But when it starts to feel stressful, when nutrition is neglected, or when you notice anxiety or a low mood during your workout, it’s a clear sign that some time off is needed (1).
This is also a good opportunity to try active recovery, gentle movements that keep your body moving without the intensity of a full workout (11). Consider walking, stretching, or running, swimming, or getting a massage or soaking in water (11). Research is still exploring when and for whom active recovery works best for you, so listening to your body and needs is essential to making the most effective recovery decisions (11).
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Some Tips for Making Days Off Count
Make the most of your rest and recovery days by prioritizing key ingredients that will make your muscles recover stronger, faster, and improve your next session. Keep these tips in mind:
- Prioritize Protein.
Protein helps repair torn muscles, giving your body the amino acids it needs to boost muscle strength on those rest days (4). Use the MyFitnessPal Protein Calculator to help determine your individual protein needs, then enter the entries into the app to see how close you are to meeting them.
- Don’t Skip Omega-3 Fatty Acids.
Omega-3 fatty acids can help reduce inflammation and keep your body functioning at peak performance (12). If you haven’t already, include fatty fish, such as salmon, in your weekly plan at least twice a week. Or, take an omega-3 supplement with DHA and EPA (two fatty acids that our bodies can’t make enough of) to reap these anti-inflammatory benefits (12).
- Stay Hydrated.
Refuel with your hydration, enter your water intake in MyFitnessPal to see how close you are to meeting your needs.
- Enter Enough Zzz’s.
If you do not prioritize sleep, here is your invitation again. Sleep is essential to recovery and can make or break the gains you hope to see (9).
- Make Time for Demolition.
If your workout is often your hour of therapy, it’s time to find another hobby! Maybe it’s a nature walk outside, reading a book, or cooking something delicious for dinner. Find something outside of your regular movement that you enjoy and it helps you take the edge off.
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The Bottom Line
Rest and recovery aren’t just “breaks” from your workouts, they’re important parts of the fitness journey. Giving your body and mind time to recharge helps repair muscles, improve performance, prevent injuries, and keep motivation high. By listening to your body, fueling it properly, and prioritizing recovery strategies, you set yourself up for stronger, smarter, and more sustainable results.
MyFitnessPal registered dietitian Joanna Gregg encourages users to let MyFitnessPal help them on their journey, prioritizing rest days and fueling appropriately by using the latest Meal Planner feature. He says, “This tool has seen a relaunch to give users more flexibility and choice in creating a meal plan that works for them, and is specifically designed to help you further achieve your goals both in and out of the gym.”
The post Top 5 Reasons Why Rest and Recovery Days Are Important appeared first on MyFitnessPal Blog.
