If you find yourself in the gym more days than not, deciding to take a rest day may not come naturally — or, perhaps you find yourself taking more rest days than you would like. Either way, we get it. Finding the right balance between pushing toward your goals and making time for recovery is crucial for working out consistently (and seeing the long-term, sustainable progress that comes with that).
If you’re aiming to build strength, strategic off days are exactly what you need to allow your body to rest, recover, and return to the gym energized for your next workout. In this blog, we’ll walk you through the exact steps to take to support your strength training goals and muscle growth.
Here’s what we’ll cover:
- Why rest days are necessary to rebuild muscle mass
- How many rest days to take
- Recommended recovery activities
- Secret ingredients for success (protein, sleep, and more)
First things first. How important is rest for muscle growth?
Long story short: very. Rest days are not just helpful for helping you achieve muscle growth — they also help you avoid things that can harm or halt your progress. Rest days give you the opportunity to focus on restorative activities like foam rolling, walking, mobility work, and massage. These active recovery techniques help your body function at its best, so that you can return to your workout ready to make continued progress. We recommend scheduling these techniques into your weekly training routine just like your workouts are. You wouldn’t skip leg day, so don’t skip recovery day either.
Know the risks of pushing yourself too hard, like soreness and injury
Even though working out may be something you really enjoy, knowing when to pause (even for just one day) can help you avoid risks that come with pushing your body too hard. Working out inherently puts the body’s physiological systems under stress — that’s why we exercise, after all! But to be able to endure it over the long-term, our bodies need time to recover from that stress in the short-term.
We know you’re committed to the lifestyle (and that has many benefits!), but don’t forget to give your body the short-term rest days it needs to keep up with your goals. In addition to chronic soreness and potential injuries, like pulling or tearing a muscle, skipping rest days can also increase your chance of developing overtraining syndrome.
Symptoms can include:
- Constant fatigue
- Lowered immune system
- Sleep changes
- Mood problems
A body that isn’t healthy is not going to efficiently develop muscle gains or allow you to rebuild muscle mass, so make sure you’re covering the basics and taking your rest days.
What helps muscles grow? Hint: Protein
You should always aim to meet your daily protein target, even on non-workout days. So, if you’ve ever asked yourself “do muscles grow on rest days?” Here’s your answer: yes — with proper nutrition.
Consistent daily protein intake is important for muscle repair, growth, and maintenance. Your body needs a steady supply of protein to support these processes, not just on workout days. This consistency helps ensure optimal muscle recovery and overall health. If you’re wondering what helps muscles grow, as a simple rule of thumb, always think protein.
How much protein should I eat on rest days?
For most people, 0.8 grams of protein per kilogram (g/kg) of body weight (0.36 grams per pound) is the recommended daily intake. If you’re actively strength training, however, you’ll likely need a little extra. Extra protein will allow your muscles to both repair and grow tissue. If you’re in this category, around 35% of your daily calories should come from protein sources. If you aim for 15 to 30 grams of protein per meal, you’ll be well on your way to having sufficient levels in your diet.
How many rest days should be taken each week?
It’s a common question: “How many rest days for muscle growth?” The answer, however, is somewhat unique to you. The perfect amount of rest days for muscle growth depends on your training split, your fitness level and the intensity of your workouts, plus other factors. In other words, there’s no hard and fast rule for the ideal number of rest days. Listen to your body and give yourself flexibility in your workout plan to take an additional rest day if your battery isn’t feeling fully charged.
Find your stride with these guidelines
A good place to start is with three rest days per week. This means you’ll be strength training four days out of the week. Give your muscle groups 24-48 hours between workouts to allow those muscles to recover. An upper- and lower-body four-day split is a common program that gives three rest days per week.
- Monday: Upper-body workout
- Tuesday: Lower-body workout
- Wednesday: Rest day
- Thursday: Upper-body workout
- Friday: Lower-body workout
- Saturday: Rest day
- Sunday: Rest day
As your fitness journey evolves, you may find that your body can do five workouts per week, and that two rest days per week is enough for you. You might also find that sometimes, you need more rest days than usual. This could be the case when you’re dealing with illness or higher stress. For muscle growth, prioritize quality sleep, and for optimal energy, balance workouts with both rest and recovery.
How do I know when I need rest days for muscle growth?
If you’re scheduling rest days into your weekly workout routine, the calendar will let you know it’s a rest day. Other times, our bodies let us know additional rest is needed. In these cases, it’s best to listen — after all, no one wants to pull or tear a muscle. Listen to your body’s signals when deciding if an extra rest day is needed.
Of course, if you’re feeling any of the signs of overtraining syndrome described above, take as many rest days as you need to recover and consider incorporating even more rest days into your routine.
Is 24 hours enough for muscle recovery?
Yes, when you make it a regular part of your workout routine. Rest is a key component of what helps muscles grow, but with a caveat: that you’re getting enough sleep (aka deep rest, so the body can refuel). This is critical for our body systems to be working at peak levels, including the systems that govern recovery and repair.
Sleep is also directly related to the production of cortisol, and a good night’s sleep (seven to nine hours) leads to lower levels of it in the bloodstream during the day. This is a positive outcome for anyone looking to increase muscle mass as well as overall health. High levels of cortisol can lead to weight gain, muscle weakness, and fatigue, while proper levels help maintain healthy body composition, strong muscles, and support an energized life.
Hint: Sleep helps manage your stress response
Cortisol isn’t the only hormone affected by sleep. Another benefit of getting seven to nine hours of sleep is the increased levels of growth hormone available while you’re catching your z’s. So, if you’re not sure what to do on rest days, here’s your excuse to take a nap. As the name implies, growth hormone plays a role in the stress response that results in repair and regrowth of the muscle tissues after a workout. A lack of growth hormone can lead to smaller muscular gains, but our bodies produce enough growth hormone naturally during sleep to achieve proper recovery.
Make rest days count with active recovery techniques
For muscle growth, make sure you stay moving on your rest days. (This doesn’t mean following your normal training plan or lifting.) Instead, take steps to avoid being sedentary, unless you’re fighting off illness, of course! The more our bodies move, the more active the circulatory system is, which is good news all around. From a sharper, clearer mind to healthier blood pressure levels, there are many benefits to taking a simple walk.
Getting your steps in also helps you reach better quality sleep (see how this is all related?). When your body moves during the day, it rests better at night, leading to better movement the next day, and better sleep the next night.
What to do on rest days: Cardio, HIIT, and more
Light-intensity cardio such as an easy pace on the spin bike or a comfortable walk is great for active recovery on a rest day. However, doing higher-intensity cardio such as treadmill sprints, long runs, or HIIT circuits on a rest day makes it another workout day, not a rest day.
Whether it’s a light workout, protein in your diet, or another aspect of your training plan, always take what you need and give yourself the flexibility to adjust from week to week. Rest up, and you’ve got this!
Four recovery ideas to try
Looking to take your progress to the next level? That’s what we do best — get one-on-one support, step-by-step personalized guidance and more when you connect with a Coach.
