Why You Need To Rest

“I don’t want to rest, I just want to get in the gym and get out as quick as possible.” “Rest days are pointless, I have to workout.” The majority of people fall into these traps, whether it be due to lack of motivation or desperately wanting to achieve their goals. There are two types of rest - Rest periods and Rest days, and this is why they are so important . . . . . . .

Rest Periods

The amount of time you rest between sets can have a major impact on how the exercise you're doing affects your body. Rest for too long and your workouts lose intensity, rest too little and you burn out too quickly. It seems too obvious right? But you would be gobsmacked at how many people ignore rest periods. Rest periods need to be adjusted depending on your training goals -

Muscular Power - 1-3 reps - 3-5 mins rest

Muscular Strength - 3-5 reps - 2-4 mins rest

Muscular Hypertrophy - 6-12 reps - 60-90 secs rest

Muscular Endurance - 12-20 reps - 30-45 secs rest

Rest Days

When you perform excessive amounts of exercise without the proper rest and recovery you may experience side effects including decreased performance, increased stress, fatigue, decreased sleep, decreased immunity, increase in mood swings, the list is endless. Does this sound like you? If yes, have a day off and rest, allow your mind and body time to recover.

Resting is just as important as working out. Resistance training, breaks down muscles causing tiny tears. Rest days will allow your muscles, nerves, and connective tissue time to repair & rebuild.

6-8 Hours of sleep per night is the recommended amount of rest and plan 1-2 rest days in your weekly schedule. But what can I do when resting? Don’t forget that active recovery is beneficial, and stretching or light yoga to improve flexibility and circulation can also be valuable.

Understanding the signs of over-training and responding to them will help you reach your goals faster. Don’t cut corners. Don’t cheat your body and don’t think you’re being lazy by having rest days!

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