5 Ways to make the most of your rest day

I have a confession: I dread Fridays.

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Now you might think I’m crazy, because what kind of person hates Fridays? A person with a rest day on a Friday, that’s who. 

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Ah yes, the dreaded rest day. If you spend a decent amount of time in the gym, you know exactly what I’m talking about. We all have to take them, but so many of us struggle to feel okay with skipping a workout and taking a break. 

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When you’re so used to a schedule and a routine, rest days can feel incredibly weird and uncomfortable. But even if you hate your rest days, there’s no denying their importance. Rest days give your body and muscles a chance to recover from the damage you’ve done during your workouts, and this recovery period is when your muscles are actually doing most of their growing. 

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Not only do rest days give your body a chance to grow and recover, but they also help ensure you don’t overtrain and end up with bigger problems down the road. 

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So if you’re dreading your next rest day as much as I am, here are a few tips to help make the most of it while making it a little more bearable. 

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Hydrate and Fuel Your Body Properly 

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If you’re spending a day away from the gym, you might find yourself restricting calories in order to make up for your lack of working out. While your body generally doesn’t need as many calories on a rest day as it would on a day when you’re more physically active, there’s really no reason to cut back on your food intake.

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Even if you’re not exerting a lot of energy, your body is still recovering from your week of exercise, so it’s important to fuel and nourish your body well. Choose nutrient-dense foods like lentils, nuts, seeds, brown rice, chicken, and fruits and vegetables that will help replenish your muscles and get your body ready for another week in the gym. Protein powders and bars are another great option for fueling on rest days, especially if you know you’re going to be away from home for most of the day. 

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Hydrating is also key on your recovery days. Just like with calories, you might not be losing as much sweat on a rest day as you normally would at the gym, but it’s still important to replenish what your body has lost throughout the day and week. 

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If you have trouble just drinking plain water, try adding some BCAAs or flavored powder to your water to make sure you’re hydrating amply. Smoothies are also a great option here, as are decaffeinated teas and electrolyte drinks. Just try to stay away from drinks that are packed with sugar and caffeine, as those aren’t really great for your body on any day, but especially on days when you don’t need the extra boost of pre-workout energy. 

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Stay Active

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Stay active? Isn’t this supposed to be a rest day? Yes, but “rest” doesn’t mean you have to lay in bed and sleep all day. Of course, if that’s what your body feels it needs, go ahead and sleep the day away. But that doesn’t mean you have to, because rest days are actually a great time to give a lower impact workout a try.

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Take a walk, go for a hike or a bike ride, or take a yoga class to give your body a chance to move without putting it through a hardcore gym workout. Aim for about 30-45 minutes of light exercise on your rest days. This isn’t the day to hike 10 miles or run a half marathon, but instead a day to just get your blood flowing and muscles loosened up.  

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Stretch 

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Stretching is such an important part of physical fitness, yet many of us skip right over it. On rest days, though, it’s easier to set aside a few minutes to lightly stretch, foam roll, or even use a percussive massager to work out those sore muscles that have been particularly bothersome. 

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If you’re really in the mood to treat your body, book a massage for a little extra recovery and relaxation. 

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Soak or Sauna

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If you have a gym with a sauna or whirlpool, or are lucky enough to have either or those things at home, your rest day is a great time to add a little heat therapy to your routine. Not only will this help loosen up your muscles, but it’ll also give you a good sweat without the intense workout. 

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If you don’t have access to a whirlpool or sauna, a hot bath also works. Add in some epsom salts for an extra muscle-relaxing experience that can even help reduce inflammation, irritation, and stiff and swollen joints.

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Do Something Fun

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It’s great to enjoy the gym, but it’s too easy to let your workouts become your entire life. If most of your week revolves around chest day, leg day and back day, use your rest day to get out and do something that doesn’t involve the weightroom, creatine or lifting straps. 

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Go to the beach, grab dinner with friends (and don’t worry about the calories), or just spend the day lounging on the couch watching movies. Your rest day is designed to give your body a chance to rest and heal, and isn’t there to make you feel guilty. 

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Although it’s easy to feel like you’re not accomplishing anything on days when you skip your workout, just remind yourself that this day is there to make sure you can hit it hard the next time you step in the gym. Rest, relax, and take care of yourself without wondering if your biceps are going to shrivel up. It takes two weeks for your muscles to begin to atrophy, so stop worrying and go enjoy your day off. 

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