What a rest day is actually for
Rest isn't the absence of training. It's part of it, and it doesn't have to mean the sofa.
4 min read
If you're new to regular exercise, rest days can feel like falling behind. If you've been at it a while, they can feel like something you've earned. Neither is quite right.
A rest day is just part of the plan. It's the day you let the work from the rest of the week settle.
Rest doesn't have to mean doing nothing
Some people like a true day off. Others feel better moving gently. Both are fine. A few options for a lighter day:
- A walk, at a pace where you could hold a conversation
- Some easy stretching or mobility work
- A bike ride to run errands
- Playing with kids, gardening, or a long tidy-up
The test is simple: you should finish feeling better than when you started, not tired.
Use it for the other stuff
Rest days are a good time to do the things that support training but don't feel like training. Cook something for the week ahead. Get to bed a bit earlier. Wash your kit.
How often
There isn't one right answer. It depends on what you're doing, how you're sleeping, and what else is going on in your life. A sensible starting point is to make sure you have at least one or two easier days each week, and to add more if you're consistently feeling run down.
A note on guilt
If skipping a session makes you anxious, try putting rest days on the calendar in advance. A planned rest day isn't a missed workout. It's the plan working.
