Rest Days Routines

We have talked with 95 athletes who mention rest days.

Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For recovery, that would be stretching, which I am a little slack at doing, foam rolling and a good remedial masseuse are essential as is a rest day, good nutrition and supplementation and structuring my training correctly.
Connan Murray
Connan Murray (male, 28)
How Rugby Got Me into Fitness and Running My Own Gym
My recovery time is non existent. I never have a rest day, I just train different parts of my body to give them a rest.
Zeina Kabbara
Zeina Kabbara (female, 36)
I'm a Pilates and Barre Instructor. This is How I Strengthen My Muscles and Align My Body
I allow myself at least one rest day per week.
Hedda Liukkala
Hedda Liukkala (female, 29)
How I Got into Circus Training and Became a Cyr Wheel Artist
I usually have one or two rest days per week, and other days I do basically what I feel like doing. I listen to my body and what it needs that day, and I also keep up with some basic maintenance and goals that I have for long term.
Peter Corbett
Peter Corbett (male, 27)
How I Got into Pole Dancing Without Having Any Fitness Experience
Dedicated rest days are also incredibly important for me, I know there is one or two days a week that I set in advance so I can make time for friends that I don’t see at the studio.
Sidra Sadiq
Sidra Sadiq (female, 34)
How I Got into Fitness and Started Training 6 Days a Week
Today, I am disciplined enough to train 6 days a week. Friday, is usually a rest day and sometimes it involves physical activities like going for a swim as a family.
Uracha Teerawanitsan
Uracha Teerawanitsan (female, 27)
How Crossfit Has Made Me the Fittest Woman in Thailand
These days I train two sessions five days a week and have two full rest days on Thursday and Sunday.
Manu Arora
Manu Arora (male, 29)
How I Focus My Training in Order to Balance Fitness with Professional Life
For me fitness is like a daily chore, so there is literally no rest day. On days when I am tired, I will engage with Yoga, meditation, a long walk to the grocery store or if not much household chores.
Christian Wall
Christian Wall (male, 34)
How Injuries Taught Me the Importance of a Strong Body
I recover quite well so I have very limited rest days. I personally find my body holds up better and feels better with limited days off from gym.
Paul Dermody
Paul Dermody (male, 30)
How I Train and Work as a Nomad Personal Trainer and Podcaster
I don’t beat myself up when I’m lacking a little motivation. I believe in accepting things as they are, not as we want them to be. I find this a useful technique to understand my actions. I often take unplanned rest days.
Alyssa Hotrum
Alyssa Hotrum (female, 26)
How Feeling Tired All the Time Made Me Change My Lifestyle and Get into Fitness
If I am super sore the next day from workout out maybe I’ll take a rest day or just incorporate a routine focused more on yoga and relaxing/stretching my muscles.
Kudakwashe Christopher Jinya
Kudakwashe Christopher Jinya (male, 31)
How I Kept Going after an Injury Crashed My Professional Football Career
I train 6 days a week and occasionally throw in a run or yoga on the same day as my weights or as active rest on my rest days. I don’t run more than twice a week but would like to do more yoga – it’s kind of a new thing at the moment.
Kyle Spears
Kyle Spears (male, 29)
This is How Competitive CrossFit Lead Me to a Career in Coaching
This sometimes meant taking an extra rest day because the intensity just wasn’t there on a given day; Which was frustrating, but it had to be done.
Kerry Chuang
Kerry Chuang (female, 24)
I'm a Hairstylist, Makeup Artist and Model. This is How Fitness Makes My Life Better
I try to drink non-caffeinated teas on my days off so that my caffeine tolerance goes down and so my body isn’t dehydrated.
Aimee Corry
Aimee Corry (female, 26)
I'm a Personal Trainer. This is How I Combine Fitness and Acting
I used to burn out my body by thinking I needed to train seven days a week, it was unnecessary. On your rest days stay active, hit 10K steps and stay on top of your nutrition.
Mirka Henriksson
Mirka Henriksson (female, 27)
How I Became a Competitive Crossfitter after Less than a Year
I train mostly twice a day five days a week. Monday to Tuesday and Thursday to Saturday I train and I keep rest days usually on Wednesday and Sunday.
Kayla Kleinman
Kayla Kleinman (, 29)
How I Combine My Work in Fitness with Being a Wellness Blogger
I always always always take a rest day every week. It is so important, whether you’re training for a marathon or just love working out. Your body needs to recovery and REST.
Kevin Lukarski
Kevin Lukarski (male, 25)
How I Love Working as a Physiotherapist and Personal Trainer
Currently around 4k on rest days and 4.5k on training days (shout out to those hard-gainers and fast metabolism guys!).
Anna Zucker
Anna Zucker (female, 30)
How I Lost Weight, Changed Career and Became a Full-time Personal Trainer
Recovery and rest are also important to prevent injury. I like to have 2 rest days per week. I get a minimum of 8 hours of sleep every night, sleep is very important to me and I can feel the difference everywhere when I’m lacking in sleep.
Jenna Epperly
Jenna Epperly (, 27)
This is How I Help Women to Get Fit and Find Freedom
I take at least two rest days a week.
Brittaney Johnston
Brittaney Johnston (female, 27)
This Is How I Work as an International Model, Stay Energized and in Shape
I try and train usually five days per week to keep it balanced and fun. Anymore then that is a bonus, but also keeping space for rest days. Sometimes the biggest challenges are the ones we need to face.
Ivan Polanco
Ivan Polanco (male, 26)
I'm a Singer-Songwriter and Martial Artist. This is How I Balance Bodybuilding and Music
I like to make my rest days on the weekends mostly so I can enjoy true days off from my work week Monday through Friday. Being that I portion my training volume carefully throughout the week, I thankfully have the energy and strength to get through five to six days of training without a problem and then enjoy a good rest day or two sometimes.
Austin Dotson
Austin Dotson (male, 28)
I'm a Hybrid Athlete and Influencer. This is How I Stay Fit After Football Retirement
I train anywhere from 45 minutes to two hours, 5 days a week, it just depends on what I’m working that specific day. I generally like to take two rest days out of the week for recovery.
Landree Fleming
Landree Fleming (female, 35)
How I Work as an Actor, Personal Trainer, Nutrition Coach and CrossFit Trainer
Also, I take two rest days a week typically. If I want my muscles to grow, I gotta chill for a second and let them! And you know I’m after bigger bicep peAks. Who isn’t?!
Chyl Robinson
Chyl Robinson (male, 27)
I Started Working Out at Age Four. This is How I Stay Disciplined and Motivated
Sunday: Rest Day
Marina Vishniakova
Marina Vishniakova (female, 33)
I'm a Pole and Aerial Arts Instructor. This is How I Eat, Train and Condition My Body
I normally have two hour sessions three times per week, but since I often teach, I’m physically active almost every day, I normally try to have one-two days off during the week, so if I plan to teach workshops or perform, I try to plan my trainings in such a way that I could have at least one day off per week (not always it is possible). I eat clean and do not use supplements regularly.
Marie Luo
Marie Luo (female, 24)
I'm a Yoga and AcroYoga Teacher. This is How I Eat, Train and Practice
As yoga is different from fitness, there is no real need for complete rest days. It’s okay to do one day “only” meditation. For me, it’s not about pushing harder but keep on going, improving and learning.
Shammara Abdulkhaaliq
Shammara Abdulkhaaliq (female, 45)
How I Feel in Love with Bodybuilding and Became IFBB Pro
I was never injured. I take a rest day when my body tells me. I take regular massage, hyper volt, cupping, stretch, foam roll and I see a chiropractor regularly.
Ali Burkhardt
Ali Burkhardt (female, 27)
This is How Bodybuilding Saved Me After Struggling Anorexia
Sunday : Rest day
Pietro Lauro
Pietro Lauro (male, 23)
I'm a Natural Bodybuilder. This is How Bodybuilding Helps Me Control My Anxiety
My injuries have been limited since learning more about human anatomy, proper set up, and periodizing my training programs. I used to be one of those people who could never take a rest day, even though my body was telling me otherwise.
Mario Impens
Mario Impens (male, 36)
This is How I Competed in Both National and International Shows
I take a rest day when I feel my body needs it so I do not overtrain or get injured.
Victoria Brady
Victoria Brady (female, 32)
I'm a Certified Personal Trainer. This is How I Went from 275 to 155 Pounds
I believe that rest and recovery is an integral part of any successful training program. As a result, I aim to have at least one to two rest days a week.
Antonio Laborte
Antonio Laborte (male, 21)
I'm a Weightlifting Coach. This is How Fitness and Sports Impact My Life
I used to hate rest days. I never took them! Man was I crazy.. at one point I was working out seven days a week for I’d say five to six months. It definitely caught up to me as I would catch a cold at least once a month and I started to show low-back problems and it lingered for a considerable amount of time.
Lauren Gleisberg
Lauren Gleisberg (female, 29)
I Love Fitness. This is How I Inspire, Empower and Support Women
My goal is to be leading an active, healthy lifestyle for decades to come and I know a huge part of that is embracing rest and days off from the gym. Personally, I really enjoy taking off Saturday and Sunday.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
Usually, I have a split training plan that covers two muscle groups of the body. My philosophy in the beginning was to train big muscle groups (legs, chest and back) first half of the week while I’m fresh after the rest day (Sunday) and smaller ones (shoulders, arms and abs) second half of the wee.
Olivia Eze
Olivia Eze (female, 26)
How I Stopped Eating Junk Food and Became a Fit Personal Trainer
And also use my rest days to catch up with close friends and family; which I believe is very important. Even though they do tend to complain about my excessive training lifestyle.
Caitlin Rice
Caitlin Rice (female, 28)
This Is How I Found My Calling Through Fitness
My coach does give me a 1000 calorie cheat meal once a week! I have this on my rest day, Sunday. This is in addition to all my meals for the day!
Maya Nassar Maalouf
Maya Nassar Maalouf (female, 33)
How I Train to Become an International Fitness Model Champion
If I am injured, I simply take a break and stop training until I am better. I try to get at least 8 hours of sleep a night and I always have one rest day per week. I lift heavy, but always make sure the weight is not too heavy and that I use the correct form not to get any injuries.
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
When it comes to training, I like to keep things simple. Hit compounds in every session, superset most exercises and train consistently. I’ll train six days a week with one rest day and follow an easy split of legs, chest and back, shoulders and arms… repeat!!
James Anthony Emmerson
James Anthony Emmerson (male, 35)
I'm a Teacher and Model. This is How I Maintain My Six-Pack Abs All Year Round
So, at the moment I train for about an hour or so a day, full body, hitting all major muscle groups, including a few isolations. I go heavy on the big lifts and chase pumps on the rest, I am seeing good results. I am an addict, so rest days – no thanks. I have one day a week where I might limit myself to some light cardio, but seriously, if I take a foot off the gas, I feel terrible. Nihilism starts to set in almost momentarily – got to avoid that.
Alex Serrano
Alex Serrano (male, 24)
I'm an NPC Bodybuilder. This is How I Plan to Become IFBB Pro
Sundays are always my rest days, and if I ever feel the need of an extra day off, I’ll take one.
Albert Shao
Albert Shao (male, 33)
How I Plan and Prepare for Bodybuilding Contests
I am currently running an upper, lower, rest, upper, lower, and rest on the weekends. I find that the additional rest days gave me enough time to recover, especially my knees and lower back(after training legs and deadlifts).
Caroline Klebl
Caroline Klebl (female, 42)
How I Got into Yoga and Have Been Teaching for Over 20 Years
Ashtanga yoga is to be practiced 5 or 6 days a week. Traditional rest days are Saturdays, the full moon and new moon days and for ladies the first three days of menstruation.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
I train hard by taking rest days when I need them.
Martine Warmann
Martine Warmann (female, 36)
I’m a UKBFF Bikini Athlete. This is How I Help Moms to Lose Weight
I take two rest days a week off and try to workout Monday to Friday so I can relax over the weekend.
Sarah Elizabeth
Sarah Elizabeth (female, 20)
I'm a Model, Actress and Personal Trainer. This is How I Eat, Train and Stay Fit
Saturday – rest day
Dr. Nick
Dr. Nick (male, 36)
I'm The Fittest Doc. Here’s How I Make Myself and My Patients the Fittest Versions of Ourselves
My best hacks for improving in the gym include emphasizing recovery (which includes knowing when to take days off), prioritizing sleep hygiene and sleep quality, eating unprocessed, whole foods, taking my supplements daily, and lifting/working out with people who are fitter than you.
Joe Seeman
Joe Seeman (male, 28)
How I Made the Leap From Amateur to IFBB Pro Bodybuilder
I typically train either at 1 p.m. or 7 p.m. depending on the day and what my schedule is like. In off-season, I like to train five times a week with two full rest days.
Charlie Seltzer
Charlie Seltzer (male, 43)
How I Went From an Obese Teenager to a Fit Medical Doctor
I try to get eight hours of sleep per night, I don’t really drink, and I won’t lift heavy if anything feels off. I have trained my body to recover quickly via high frequency training, but I still take two days off per week. Occasionally, because of work, family, or travel, I may only get four days in the gym. 
Bruno Salgueiro
Bruno Salgueiro (male, 35)
I'm a Professional Stuntman. This Is How I Train to Be Ready for Anything
That pretty much sums up what I do nowadays. Rest days are rest days, no more than a slow walk if that!
Sandy Lieu
Sandy Lieu (female, 32)
How Fitness Makes My Life Full, Beautiful and Happy
I train six times a week for about 1-1.5 hours and typically rest on Sundays. I always listen to my body so if I feel I need an extra rest day, I’ll take it. I like to do upper body/lower body/upper body/lower body, etc.
Victor Costa
Victor Costa (male)
I'm a Transformation Specialist. Here's How I Build My Muscles Naturally
I have a saying, “Take a rest day when you need it or, the rest day will take you”. I sleep for seven to eight hours per night. I don’t use supplements or massage tools.
Elisa Pecini
Elisa Pecini (female, 22)
How Recovered from Anorexia and Bulimia and Became Miss Bikini Olympia
I train 6 days a week. My rest day is on the seventh day which is usually on Sundays. My training routine for the week varies a lot according to the competition phase, at the moment it looks like this: shoulder, buttocks, back, shoulder, buttock, and chest.
Laura London
Laura London (female, 53)
How I Got Fit Twice, Started Competing and Now Help Busy Women Get Fit and Healthy
I always take time to recover and rest. The body needs to rest and repair in order to get stronger. I will either take a few days off from exercise or change what I am doing and enjoy taking a walk, going to a gentle yoga class or staying home and spend some quality self-care time.
Anne Navarro
Anne Navarro (female, 40)
How Continuous Self-improvement and Development Helps Me Get Better and Stronger
Rest: I take my rest days with glee. I have always overlooked rest but now as I get older it is much valued and I see the core benefit. If there is anything, I am lacking it is sleep.
Tim Conde
Tim Conde (male, 26)
How I Keep Going and Continuously Build a Bigger and Better Physique
For example, if it is your pectoral muscle that hurts you, I would focus more on pulling movements for the upper body but, if I am severely injured it is in my best interest to take a few days off.
Terrance Brown
Terrance Brown (male, 30)
How I Work as a Personal Trainer and Film a Fitness Documentary
Sunday: Rest Day
Tabraiz Gondal
Tabraiz Gondal (male, 36)
How Bodybuilding Gave Me Purpose and Taught Me to Work for My Dreams
I hate taking days off the gym. Bodybuilding gave me purpose. If I hadn’t started bodybuilding I wouldn’t know where I would be right now.
Norma Reynolds
Norma Reynolds (female, 34)
How I Went From Car Accident Victim to Natural Vegan Bikini Pro
Even though I don’t take full weeks off any more, I have made much more progress with my new coach. I think the three rest days have worked extremely well for my life. I try to maximize the relaxation and enjoyment on my days off, so that by the time I get to the gym, I want to be there, I want to train, and I want to get after it.
Orry Zickefoose
Orry Zickefoose (male, 32)
How Calisthenics Have Taught Me to Keep Going and Never Give Up
I learned in the beginning (the hard way) that it is necessary to take rest days. I would train really hard every day and then have to take three days off just to recover from how hard I would push myself.
Jada Kelly
Jada Kelly (female, 38)
How I Help Women Transform Their Bodies and Live a Sustainable Fitness Lifestyle
I am still a work in progress when it comes to rest but this year has been the best so far. I like to take one full rest day a week and like to alternate high intensity and low intensity workouts so that I can avoid injury. Mobility practice has become a big part of my routine and has helped so much with avoiding recurrent lower back injuries.
Ben Oseman
Ben Oseman (male, 29)
I'm a Weightlifter and Former Martial Arts Fighter. This is How I Keep Getting Stronger and More Fit
I track my macros and aim for 250grams of protein 400grams of carbs on training days and 200grams on days off. I keep fats moderate.
Shelby Guillaume
Shelby Guillaume (female, 28)
I'm a CPA IFBB Athlete. This is How I Found My Identity Through Bodybuilding
I usually have to make myself take days off as I hate doing it, however, much I know they are important. I focus on form always and muscle isolation. You should never compromise form for PRs. I’ve figured out what works for me; heavy especially for large muscles and often lighter but slow and form focused for smaller muscle groups.
Daniela Leccisi
Daniela Leccisi (female, 36)
How I Stay Strong and Compete in Bodybuilding Despite Having Hashimoto's Thyroiditis
Before owning my gym it was easier to rest as I was taking days off work as well to listen to my body.
Matt Karstetter
Matt Karstetter (male, 36)
I'm a Competitive Bodybuilder, Builder of Multiple Gyms and Gym Products. This Is How I Eat, Train and Recover
I generally train three days in a row for approximately an hour each day and then take a rest day. I structure my meals to support my training schedule and current physique goals.
Joel Simmons
Joel Simmons (male, 30)
How I Combine Full-time Work, Bodybuilding and Training at Odd Hours
Like most of us, over the years I have tried body part splits, full body splits, upper lower splits, etc. With my work schedule and recovery limits, I have settled on push pull style programs, four days a week in the gym with active recovery on days off.
Ciara Martinez
Ciara Martinez (female, 34)
How a Ketogenic Way of Living Has Helped Me with My Fitness Journey
I am not going to lie, rest days are hard for me. And if you would have told me, I would feel this way 3 years ago then I wouldn’t believe you.
Tom Ramsay
Tom Ramsay (male, 33)
I'm a Competitive Bodybuilder. This Is How I Keep Training Despite a Serious Injury
Use slow eccentrics and control the weight and you have a much better chance of avoiding a tear. I also have a good idea when to deload or take extra rest days.
Cassandra Kilkenny
Cassandra Kilkenny (female, 25)
How I Moved on from Competitive Swimming to Weightlifting and Bodybuilding
After that, I made sure to implement proper warm-ups into my workout regimens, and allow time for foam rolling, stretching and not skipping rest days to allow my body to recover.
Nir Shamir
Nir Shamir (male, 25)
How I Combine Movement, Yoga and Calisthenics to Become Fit and Strong
Sometimes when I don’t have the motivation or I’m not in the mood to exercise, like everybody else, I think of day a rest day and not working out.
Brittany Noelle
Brittany Noelle (female, 30)
I'm a Luxury Personal Trainer. This Is How I Train, Eat and Compete
I’ve also learned the importance of rest days and recovery. I take BCAA’s and Glucosamine after hard workouts to aid in recovery. I also drink protein shakes for added nutrients.
Johnathan Sprucebank
Johnathan Sprucebank (male, 25)
How I Plan to Become the Biggest and Baddest Vegan Powerlifter
Training occurs at 0700 sharp and for seven days a week, that is correct, no days off. I currently do the PPL method (push, pull, legs) and train for about 90 minutes.
Roshni Sanghvi
Roshni Sanghvi (female, 30)
I'm a Plant-Based Sports Nutritionist. This is How I Train and Eat for Body Transformation
A good night sleep and never going too many days without meditation is my mantra to recovery. Unlike a few years before, I also do religiously take rest days, include cupping and sports massages and avoid eating too much junk.
Ashley Gorham
Ashley Gorham (female, 33)
How I Use Fitness to Transform the Quality of My Life Without Any Deprivations
I’m a big advocate for de-loading or taking 5-7 days off every 4-6 weeks for rest and recovery and my body responds very well to this.
Ryan Shen
Ryan Shen (male, 29)
How I Went from Weight Training to Calisthenics to Achieve Muscles Mass, Strength and Coordination
I will go hard on calisthenics/weight training day and during my yoga day, I treat it sort of like a rest day as I stretch out the muscles. Sleep also important for recovery hence I usually will get seven to eight hours of sleep every day. Taking Optimum Nutrition creatine is also my recovery plan.
David Liang
David Liang (male, 35)
How I Decided to Improve Myself, Got into Bodybuilding and Fitness Photography
I train five to seven days a week, five weight sessions and technically I have two off days (Wednesday/Saturday) but I like going in and having an “active” rest day. So if I can make it in, Wednesday I’ll do abs, HIT and sauna, Saturdays I’ll do arms.
Adam Neth
Adam Neth (male, 26)
How My Training Has Changed and Improved since I Started at Age 12
My injuries have been limited since learning more about human anatomy, proper set up, and periodizing my training programs. I used to be one of those people who could never take a rest day, even though my body was telling me otherwise.
Rammy Andrei
Rammy Andrei (male, 28)
How I Focus 100% on Fitness and Bodybuilding When I'm Not Working
I have to eat six meals/day. At middle of the day, I go to the gym (just once a day), and I do have a rest day only, which is a Sunday during off-season. When I’m in prep, I’d go twice a day, every day.
Shaka Smith
Shaka Smith (male, 32)
How I Became a Vegan Bodybuilder and Host of the Fit Club Podcast
Recovery for is instinctive in some ways. By this I mean, I plan no days off from the gym. If I feel sore in one area, I simply train other areas. However, there are days when I do need to rest and I know it by paying attention to my body and level of soreness. Sometimes that translates to an active rest day and others it means a complete day off. An active rest day, might be just a yoga session but hiking is my favorite and fortunately LA has many scenic ones.
Caleb Blanchard
Caleb Blanchard (male, 32)
How I Went from Being Undersized to IFBB Pro Bodybuilder, Online Coach and Personal Trainer
Mostly in the off season, I have two or three days of rest in a week. Focusing on more pushing pulling leg splits. When in competition season, I’m training six days a week in similar fashion but with less rest days. I often offset this rotation with a singular arm day to mix it up.
Eli Bernard
Eli Bernard (male, 25)
How I Combine Fitness and Bodybuilding with Nursing and Modeling
Something feels off if I don’t train and my one rest day is sometimes hard to get through, I sometimes find myself skipping it, especially during a prep when one of my workouts lacks the passion because my energy is low, I will sometimes use the rest day as a day to make up for any day where I do not perform well to my standards.
Helge Nilsen
Helge Nilsen (male, 20)
How I Went from Gamer to Aspiring Bodybuilder and Got Really Fit in Just 2 Years
Well, I have one rest day a week. If I feel tired, I can have two. I feel like some weeks I could work out everyday but I like to keep it safe and smart. I prevent injuries by warming up properly and using proper form on all lifts.
Antti Plaami
Antti Plaami (male, 35)
How I became a Natural Vegan Powerlifting Ultra-Endurance Athlete and Coach
Some days I’ve added an extra 30 min cycling/running session and/or done added the workouts into one bigger one. Though rarely skip a day, even injured, I workout some thing else.. Of course, there are rest days (few and in between). But for those I usually do one workout in the morning and one aerobic in the evening or vice versa.
Alex Buffone
Alex Buffone (male, 24)
How I Train, Eat and Prepare to Be the First Male Vegan Athlete on the Mr. Olympia Stage
So I train 3 days on, one rest day and repeat. This allows me to hit every muscle group twice in an 8-day period.
Ingrid S. Clay
Ingrid S. Clay (female, 39)
I'm a Fitness Instructor, Personal Trainer, and Plant-Based Chef. This is How Fitness Has Become My Meditation
In body building, my splits are Monday, I train hamstrings and glutes, and Tuesday is shoulders, Wednesday is back, Thursday is arms and also glutes again and on Saturday I do kind of like a Plyo work out with a little bit of chest and abs. Abs and calves are also sprinkled throughout the week as well. Sunday is my rest day.
James Ruckert
James Ruckert (male, 28)
I Used to be an Overweight Teen. Now, I'm a Fitness Author, Personal Trainer & Calisthenics Coach
Generally speaking, I’ll be active for six days of the seven each week and only have one complete rest day, just because I’ve found passive rest days do nothing for me really and if anything, I end up weaker and rustier after lay-offs. Unless I’m really really beaten up and overtrained, of course.
Jae Griggs
Jae Griggs (male, 37)
At 237 Lbs, I'm One of the Biggest Vegan Bodybuilders. This Is How I Eat, Train and Get Big
My sessions are about an hour and maybe 10 minutes long. I take days off as needed so I don’t have specific days that I would call off days or rest days. And when I need a change of scenery I go to the park and do some circuit training.
Matt Fox
Matt Fox (male, 32)
How I Got in the Best Shape of My Life When I Quit the Gym and Started Bodyweight Training
3 days a week I would try to do double sessions of about 30-40 min each, then the other 3 a single session with day 7 being a rest day.
Bre Hess
Bre Hess (female, 28)
How I Lost 185 Lbs, Became a Personal Trainer and Fitness Model
On my rest days I still make sure I get at least a minimum of 4000 steps in.
Amy Newton
Amy Newton (female, 28)
I'm Vegetarian and Living Proof That You Can Grow Muscle Without Eating Meat
Day to day, my recovery includes – daily foam rolling (Blackroll make my favourite rollers), stretching, tonnes of water and supplements. I take two rest days minimum per week too. Could sleep better, but there’s always something to work on. I do a bit of gua sha (scraping) on myself and aim to be good and go for a sports massage minimum once a month.
Marios Iacovou
Marios Iacovou (male, 32)
How I Stopped Eating Meat and Became a Vegan Personal Trainer in London
Wednesday – Rest Day.
Diana Chaloux – LaCerte
Diana Chaloux – LaCerte (female, 42)
How I Became Fitness World Champion and Featured in Oxygen, Muscle & Fitness Hers and Natural Muscle
I make sure to get a lot of sleep as that is critical for good recovery. If I’m overly sore, then I take an extra rest day. If my body needs rest, I give it rest. Rest is just as important for gaining strength as working hard in the gym!
Inder Yadav
Inder Yadav (male, 20)
How I Do Bodyweight Exercises and Yoga to Become Super Fit
I fast two days a week during my rest days and my fast goes for 16-18 hours each time.
Loued Capisinio
Loued Capisinio (male, 31)
How I Moved from the Philippines to Be a Personal Trainer at the Oxygen Gym in Kuwait
When I get injuries myself, I know a couple of rest days (3 days max) and some stretching will ease the pain.
Easton Elliott
Easton Elliott (male, 25)
How I Stopped Smoking 35 Cigarettes a Day, Became a Personal Trainer and Got Really Fit
Sleep quality is important. Deep, uninterrupted sleep is the goal. Dark room, no distractions, and a good pillow are all the qualities of a sleepable bed. At minimum, I aim for 7.5 hours of sleep. On my days off, I sleep up to 9 hours.

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