Rest Days Routines

We have talked with 114 athletes who mention rest days.


Sara Pereira
Sara Pereira (female, 23)
How Fitness and Determination Helped Me to Accomplish Weight Loss
If you are feeling tired and weak for a couple of weeks, maybe try resting for a week and see how that affects your training. Having days off is not a bad thing.
Christian Wilson
Christian Wilson (male, 34)
How I Went from Living in a Tent to the World Stage of Bodybuilding
Every three to four months, I will have a few days off in a row and rest completely while focusing on more rehab, mobility and stability work.
Derina Wilson
Derina Wilson (female, 40)
How I Got Stronger and More Motivated After Breast Cancer
I motivate myself to get to the gym when I don’t want to by remembering the feeling of accomplishment when I leave! And I follow all of my fitness sisters on social media to keep me held accountable for each day but I know when I need to have a rest day. I grew up as a gymnast so it’s embedded in my brain to keep moving!
Rea Harris
Rea Harris (female, 28)
How I Combine Fitness, My Job and Being a Mom
On a recovery day, I normally do nothing workout-related whatsoever. But recently I have tried to fit stretching and yoga on the rest days.
Tik Rosquillo
Tik Rosquillo (male, 24)
This is How I Came Back Stronger After a Knee Injury
I try my best to get a good eight hours of sleep but a six to eight will do. I do take yoga regularly and on stretch more on my active rest days just to recover and still get that training in. I have a foam roller and a ball ready just in case I do need some form of release on the muscle tensions.
Jaime Cerda
Jaime Cerda (male, 36)
How I Eat, Train and Stay in Shape to Achieve My Pro Card
The times where I do need to take a step back to avoid injury I just do the best I can around it. If my shoulder is playing up, I’ll just train legs, if I have pulled a calf, I will train arms, and if I am completely worn and know it’s too risky to train and tired, I will pull my diet in a bit and take a few days off. Rest days are bullshit but necessary.
Mariah Stock
Mariah Stock (female, 26)
How Fitness Taught Me Discipline, Confidence, Strength and Happiness
I don’t have ‘cheat days’ as I am usually able to incorporate everything into my macronutrient intake. I do have occasional days off tracking and/or higher calorie days.
Stephanie Dunlap
Stephanie Dunlap (female, 36)
How I Went from Couch Potato to Marathon Runner in Less Than a Year
I believe my plant-based diet as well as my willingness to take rest days has helped me to stay injury-free.
Christine Phan Perrella
Christine Phan Perrella (female, 24)
How Working Out Helped Me to Stay Motivated and Cope with Sports Injuries
I played soccer five to six days a week and went to the gym/practice six to seven days a week, but as I’ve gotten older, I’ve given myself more rest days to allow myself time to heal. 🙂
Anna Laurell Nash
Anna Laurell Nash (female, 40)
How I Train and Exercise After Retiring From 20 Years of Boxing
A normal week I do Olympic lifting combined with normal strength training one to two times a week, run twice a week, yoga one time a week and a shorter high intensity session, one session a week. Rest days when the body needs it.
Lisa Migliorini
Lisa Migliorini (female, 26)
How Fitness Helps Me to Stay in Shape and Gives Me a Good Running Form
Luckily, I’m a Physiotherapist and I can prevent and handle injuries in a great way. I always listen to my body to understand if it needs rest. I usually recover with a slow run or active rest day based on fitness workout and a lot of stretching.
Rebekah Misiura
Rebekah Misiura (female, 26)
How Lifting Weights Helped Me Lose 50 Pounds in One Year
To note: I never walk LESS than 10k steps/day. Even on my rest days (Sunday), I’m ALWAYS hitting over 10k steps. In fact, typically, I average around 20-22k steps/day.
Tammie Sarkozy
Tammie Sarkozy (female, 34)
This is How I Prepare for My Debut in the WBFF Pro Fitness Division
I have a chiro/physio I see every two weeks to keep me in check and I ensure I have at least 1 rest/day per week. If I feel rundown I have a forced rest day. I know the signs now so its just up to me to listen.
Joana Varbichkova
Joana Varbichkova (female, 33)
This Is How I Became a Personal Trainer and Pilates Teacher after My Pregnancy
I train five days a week, 30-60 min incorporating strength, endurance, flexibility, HIIT, Pilates and Yoga. I have two active rest days a week and I aim for 10,000+ steps a day.
Chryssy Payne
Chryssy Payne (female, 28)
How Boxing and Fitness Training Help Me Get Less Stressed
Some of the best hacks for life outside the gym include a thorough stretching on rest days.
Greta Rachel
Greta Rachel (female, 26)
How I Awoke My Passion for Fitness
So whether it be avoiding certain exercises, or taking rest days, listening to your body is of utmost importance.
Jerome Carlier
Jerome Carlier (male, 25)
How I Dedicated Myself to Fitness and Became a Social Media Influencer
My training lasts 45 min to 1 hour, no more if the intensity is high. I train 5 times a week. I train one muscle group per workout. Every 4 days I have my rest day.
Nathalia Basso
Nathalia Basso (female)
How an Injury Took Me from Bikini Competitor to Yoga Teacher
Sleep is crucial for me. If I get less than 8 hrs of sleep I can’t function. I try to go to bed at the same time every night and wake up at the same time every morning, even on my days off.
Dan Stephenson
Dan Stephenson (male, 31)
How I Became a Competitive Powerlifter and Performance Coach
The additional training days vary between 20 min to hours if I am out hiking. That leaves me with 1-2 rest days per week, where I might do some recovery focused modalities or nothing at all
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.
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