When it comes to working out and getting stronger, rest days are just as important as training days. Taking time off allows your muscles to recover and repair themselves, setting you up for better performance next time. But how many rest days per week is ideal? Is 2 rest days too much when trying to progress?
How many rest days do you need per week?
Most experts recommend taking at least 1-2 rest days per week when strength training. However, the optimal number can vary based on factors like:
- Your training frequency and volume
- Your fitness level and experience
- Your recovery capacity and age
- Any injuries or joint issues
- Your goals
For example, a beginner lifting weights 2-3 times per week would likely need 2 rest days. But an experienced athlete training 5-6 days per week may only take 1 dedicated rest day.
Guidelines based on training frequency
Here are some general guidelines on rest days based on how often you train:
| Training Frequency | Recommended Rest Days |
|---|---|
| 2 times per week | 2 rest days |
| 3 times per week | 1-2 rest days |
| 4 times per week | 1-2 rest days |
| 5 times per week | 1-2 rest days |
| 6 times per week | 1 rest day |
As you can see, most moderate training schedules call for 1-2 rest days per week. Only very frequent 6 day splits reduce it to 1 day off.
Benefits of 2 rest days per week
Assuming a typical 3-5 day training split, 2 rest days per week offers the following benefits:
Allows for full recovery
After intense exercise, your muscles and nervous system need time to fully recover. They replenish glycogen stores, repair damaged muscle fibers, and regain peak function. Most researchers recommend 48 hours between training the same muscle groups for full recovery.
2 rest days provides this time so you can train hard again. With only 1 day off, your muscles may not fully recover, limiting strength and muscle gains over time.
Prevents overtraining
Too few rest days can lead to overtraining syndrome. Symptoms include sustained muscle fatigue, decreased performance, irritability, lack of motivation, and increased injury risk.
Overtraining hinders progress and can lead to burnout. 2 rest days per week allows enough recovery to prevent overtraining for most lifters.
Allows for scheduling flexibility
Life is busy. Having an extra rest day built into your program gives flexibility if you ever need to shift your training days.
For example, if something comes up on Monday forcing you to miss your workout, you have a buffer day to push all your training days back without impacting overall recovery.
Improves motivation
Lastly, rest days improve motivation and exercise adherence. You have something to look forward to all week for both your on and off days. Plus, the workouts you do complete will be higher quality.
Potential downsides of 2 rest days
While 2 rest days is ideal for most, there are some potential downsides for certain goals or individuals:
Limits training frequency
2 rest days limits your training split to a 3-5 day split. Athletes who want to train 6-7 days a week for optimal skill and strength development may prefer just 1 dedicated rest day.
Not enough for complete beginners
Complete newbies may need 3+ rest days when starting an exercise program. Their connective tissues and joints need time to adapt to new stresses.
Too much rest for highly conditioned athletes
Elite endurance athletes who train for several hours per day can often thrive on less rest. Their bodies fully recover faster thanks to excellent conditioning.
Reduces potential training volume
Some people can tolerate and benefit from very high weekly training volumes but need to train most days of the week to achieve it. 2 rest days may limit their overall volume.
However, this only applies to advanced athletes. Most can build an excellent physique training just 3-5 days per week.
How to determine your optimal rest days
While 2 rest days per week works for most people, you may require more or less. Consider these factors to find your optimal number:
Your current split and training volume
Analyze your current program. If you are training hard with sufficient volume 3-5 days per week, 1-2 rest days is likely sufficient. If you are training 6-7 days per week, you may need just 1 dedicated rest day.
Your recovery rate
Fast recovery means you can handle more frequent training. Take note if your muscles seem to recover fully within 48 hours. Better recovery may allow you to get away with 1-2 rest days.
Your progress
If you find your strength gains stalling and you feel excessively fatigued, add an extra rest day. Continued progress suggests your rest is sufficient.
Your schedule and adherence
Think about your weekly schedule and ability to adhere to a routine. If you often have conflicts, more rest days provide scheduling flexibility.
Your injuries and joint health
If you have injuries or joint issues, add extra rest days. This reduces loading and impact to allow proper healing.
Rest day tips
Here are some tips to optimize your rest days for recovery:
Avoid prolonged cardio
While light activity is fine, avoid prolonged endurance training on rest days. The impact can impair strength recovery in your muscles.
Sleep at least 8 hours
Sleep is crucial for recovery. Aim for at least 8 hours per night, with naps if desired.
Consume sufficient protein
Eat around 0.5-0.7 grams of protein per pound of body weight daily. Protein provides amino acids to repair muscles.
Hydrate well
Drink sufficient water and electrolytes like sodium and potassium to rehydrate.
Use massage devices
Light massage via foam rollers, massage guns, or mobility tools can aid recovery without taxing the muscles.
Consider active recovery
Try light cardio, yoga, or mobility work to pump fresh blood into fatigued muscles.
Manage overall stress
Your nervous system needs to recover too. Manage life stresses via meditation, nature time, relaxing hobbies, etc.
Sample 3 day workout splits with 2 rest days
Here are two popular 3 day workout splits that incorporate 2 rest days per week:
Push/Pull/Legs Split
Monday: Push day (Chest, Shoulders, Triceps)
Wednesday: Pull day (Back, Biceps)
Friday: Leg day (Quadriceps, Hamstrings, Glutes, Calves)
Upper/Lower Body Split
Monday: Upper Body
Tuesday: Lower Body
Thursday: Upper Body
Friday: Lower Body
Both provide sufficient exercise frequency for most goals while allowing 2 days of rest and recovery.
Takeaway
For most people, 2 rest days per week is optimal when strength training 3-5 days per week. This balance allows for sufficient recovery while providing enough frequency to make progress.
However, adjust your rest days based on your specific needs and response. While uncommon, some individuals may require only 1 dedicated rest day or more than 2 off days.
Listen to your body and track your progress over time. Find the recovery schedule that allows you to continually get stronger while avoiding excessive fatigue and burnout.
