Why Rest Days Are Just as Important as Workouts
In the fitness world, we’re often bombarded with messages that glorify pushing ourselves to the brink: "No pain, no gain." "Unless you puke, faint, or die, keep going!" "Sweat is just your fat crying." These sayings may sound motivating at first, but they promote a culture of relentless hustle that can ultimately backfire. The truth is, we can't achieve long-term success by constantly pushing ourselves to the limit without allowing time for rest and recovery.
Rest days aren't a sign of weakness or laziness—they're a crucial part of a balanced fitness journey. In fact, they can be just as important as the workouts themselves. Here's why:
Learning the Hard Way
As I got older, I started noticing changes in my body. What once felt easy—whether it was a workout or simply getting out of bed—became more challenging. I woke up stiff, sore, and sometimes in pain, with moves that used to be simple now causing discomfort. It became clear to me that I couldn’t keep pushing myself in the same way I had in my 20s and early 30s.
I now see several specialists to help undo the damage I did by not prioritizing recovery. I'm still learning how to incorporate rest and recovery into my routine, but I've found that these "downtime" days allow me to perform better when I do get back into action. When I give myself time to rest and recover—whether that’s through stretching, a light walk, or simply resting my muscles—I perform at a higher level in my next workout.
Rest Doesn’t Mean “Do Nothing”
When we think of a rest day, we often imagine doing absolutely nothing. But that’s not necessarily the case. Rest doesn’t mean lying in bed all day (although, let’s be real, sometimes we need that). It’s about stepping away from your regular fitness routine to let your body recover and recharge.
Rest can look like a gentle walk, a few minutes of stretching, or even meditation. It’s about giving your muscles time to repair, your joints to recover, and your mind a break from the constant hustle of workouts. The important part is not feeling guilty about taking that rest.
If you're struggling to incorporate rest into your routine, I suggest starting slowly. Use what I call the 10-minute rule: Before you dive into a workout, take 10 minutes to check in with yourself. Are you mentally present? Are you focused? If not, it might be time to take a step back and reconsider your plan for the day.
The Power of Rest and Recovery
Last year, I challenged myself to relearn how to sit on the ground and stand up without using my hands. This goal took several months to achieve, but the key wasn’t just the physical practice of doing the movement over and over. The most important factor was what I did before each attempt—stretching, allowing my body to recover from previous workouts, and making sure I was mentally prepared.
By giving myself time to rest between attempts, I not only improved my performance, but I also reduced the pain that I’d previously experienced when relying on my knees. The recovery work—whether physical or mental—was a key component of my success.
How to Know When You Need Rest (And When You’re Just Resistant)
It’s easy to get caught in the “push through” mentality, but there’s a difference between needing rest and simply resisting a workout. Here’s how to tell the difference:
Needing Rest: If you’re feeling pain in your joints or muscles from a previous workout, or if you’re mentally checked out and unable to focus, it's likely a sign that you need rest. Pain is your body’s way of saying, "I need a break." Listen to it. If you push through, you risk injury.
Resistance: Resistance often comes from mental blocks, lack of confidence, or discomfort with a specific move. For example, I used to resist burpees because of the pain they caused me, but it wasn’t necessarily a sign I needed rest—it was my brain telling me, “This hurts.” Instead of pushing through, I learned to find alternative movements that worked my muscles without causing pain.
If you’re resisting a movement, take a moment to ask yourself why. Is it because of pain? Or is it because you feel uncomfortable with the challenge? Recognizing the difference can help you make better decisions about your workout—and your rest days.
Overcoming the Guilt of Rest
For many of us, taking rest can feel like a luxury we don’t deserve. Fitness culture often glorifies “no excuses” and pushing through at all costs, making it easy to feel guilty for taking a break. But rest is not a sign of weakness—it’s an essential part of building strength, endurance, and consistency.
If you’re struggling with guilt over taking a rest day, remind yourself of your goals and the purpose of rest in the process. Recovery allows your body to repair itself and come back stronger. And remember: If your trainer or coach makes you feel guilty for resting, it might be time to reconsider who you’re working with.
Shifting Your Mindset
Start small. Prioritize rest when you need it. If you find yourself feeling mentally drained, or if your body is telling you it’s sore or fatigued, take a step back. There’s no shame in it. The more you practice listening to your body, the better you'll become at balancing workouts and recovery.
Rest and recovery aren't just about taking breaks—they’re a critical component of long-term success in fitness. When you give your body the space to recharge, you'll find that your workouts are more effective, your goals are more achievable, and you'll actually enjoy the journey more.
Remember: Progress isn’t just about how hard you push—it’s about how smart you work, how well you listen to your body, and how you respect the balance between effort and rest.
