How Many Rest Days a Week To Build Muscle

how many rest days a week

Hey bro, “How many rest days a week do you need?” Well, it all depends on yourself and what you want to achieve.

Ever caught yourself mid-workout, pondering the big questions in life, like how many days off you really need from the gym? Guess what, you’re not alone, my fellow gym bro.

Rest days are crucial in any solid fitness plan, but figuring out the perfect number? That’s where it gets personal, yep, you need to listen to your body, because we’re all different.

Some people may need more rest days than others, some people will take creatine, and others can have some epic gear stuff on them, you know, so they will recover overnight.

Back in my wilder days, I was that dude. Hitting the gym six days a week, sometimes even doubling down with two-a-days. Yeah, I was all in, each day, every day, gym day!

But here’s the thing: there’s no specific answer to how many rest days you should be taking. It’s all about tuning into your own body, considering your workout style, and intensity, and let’s be real, whether you’re enhancing naturally or with a little extra help.

It’s worth mentioning that on average, a muscle group needs at least 72 hours to recover almost entirely. But to make things sure, elite athletes like Eddie Hall say that you need at least 7-10 days to fully recover after deadlifts or squats.

The benefits of taking rest days

The benefits of taking rest days

Taking a breather is just as key as your most intense workout day. The goal should be to give your body the chance to repair the damage done in the gym and come back stronger.

Ever wonder how long your muscles need to recover? On average, they need about 72 hours to get back in the game fully.

But if you’re going hard on the squats or deadlifts, even titans like Eddie Hall suggest laying low for a week to ten days to really bounce back.

Why Those Rest Days Rock

Improved Physical Performance

You might think taking a day off is slowing you down, but here’s the lowdown on why they’re actually your secret weapon:

Boosting Your Performance: Ever notice how some days you just can’t hit that PR, no matter how hard you try? Your muscles might just be crying out for a break. Give them that, and you’ll come back ready to crush it.

Keeping Injuries at Bay: Constantly pushing the same muscles without a break is a one-way ticket to Strainville. Rest up, and keep those injury risks low.

Mental Health Matters: Okay, I’ll be honest – skipping gym days makes me a bit stir-crazy.I need to force myself to take rest days, Hint: get a girlfriend, you may need to take rest days whatever you want or not 🙂

Be on your way to achieving your fitness goals and leading a happier, healthier life.

How to incorporate rest days into your routine

Rest days are an important aspect of a balanced and effective fitness routine. Taking a break from physical activity provides the body with time to recover and rebuild, leading to better performance, reduced risk of injury, and improved mental health. Here are a few tips on how to incorporate them into your routine.

If you are a beginner you should train for 1 day and take 1 day off, and so on, because maybe your body is not used yet to the physical effort done every day.

My way to take rest days: “Life gives you rest days” as Joko said… you will have full days with some unexpected events when no matter how hard you try, you won’t be able to go to the that’s your rest day!

Alternatives to Complete

Alternatives to Complete Rest

While taking a complete break from physical activity is important, you don’t have to sit on the couch all day. There are many alternatives to complete rest that can help keep you active while giving your muscles a break. Low-impact activities such as yoga, stretching, or leisurely walking can help promote recovery and keep you moving.

Planning Rest Days into Your Schedule

get enough sleep

Especially if you’re new to the gym life, don’t be afraid to pace yourself. Hit the gym one day, and take the next off. Your body will thank you.

And for the seasoned gym rats? Well, life gives you rest days, either you are sick, or your car won’t start, or the gym is closed for whatever reason. There’s your unplanned rest day, courtesy of life itself.

Alternatives to Just Vegging Out:

Taking a day off doesn’t mean you’ve got to glue yourself to the couch (unless that’s your vibe). Keep things light with some yoga, stretching, or a leisurely walk. It’s all about active recovery.

Scheduling Those Breaks:

Planning is key. Maybe take it easy after a brutal leg day, or set a regular chill day each week. What matters is finding what clicks for you and sticking to it.


So, there you have it. Integrating rest days into your workout routine isn’t just a good idea; it’s non-negotiable for peak performance, dodging injuries, and keeping your mental game strong.

Whether you’re going all out with a total break or keeping active with some low-impact activities, make sure those rest days are part of your plan.

Trust me, your body (and mind) will thank you, and you’ll be smashing those fitness goals in no time.

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