Everyone that works-out knows that diet and exercise is a big factor when it comes to getting the results you want, but recovery can’t be ignored because it’s the most crucial part to maintaining a healthy and fit lifestyle. Resting days between workouts might sound too good to be true, but it’s actually needed if you want to lose body fat and gain muscle mass. Furthermore, inadequate rest between workouts can increase your chances of injury, elevate blood pressure, decrease gym performance upon many other things.
So if you’re not seeing the results you want or just getting started it might all depend on your recovery, but to determine exactly how many days of rest you’ll need between workouts we must first look at your training split.
Full-Body Training Split
Full body training splits are best utilised when you’re new to weight lifting and includes at least 2-3 workouts a week. When you train your whole body muscle protein synthesis will be heightened for 48 hours (the process of rebuilding your muscles so that they grow and become stronger) and you’ll need at least 1 rest day, sometimes even 2 depending on how long/intense your training session was inbetween each workout for optimal recovery.
Split Routines – Push, Pull And Legs / Training Opposing Muscle Groups
Split routines are for the more intermediate to advanced weight lifters and includes at least 5-6 workouts a week. Rest days are normally taken once after every 2-3 training sessions because only 1-3 muscle groups are worked on each time so other muscle groups get adequate rest inbetween the workouts. For example, if you trained your back and biceps on a Monday you won’t be able to hit those same muscle groups directly again for at least another 48 hours since you need to train your other muscle groups aswell.
Other Factors To Consider
- Age – For older people an extra rest day can be quite beneficial since you may experience slower muscle recovery/growth.
- Workout Intensity – Briefly mentioned before the more intense your workout is the more time your muscles will take to recover.
- Injuries – Depending on how serious the injury is you might need to take a week or a month off from training, sometimes even months.
Furthermore there are many ways to speed up muscle recovery such as icing, static stretching, getting a message, doing low-intensity cardio: For More Tips On Speeding Up Muscle Recovery Click Here
So to sum up once you workout a muscle group it will need around 24-48 hours to fully recover and once this time has passed, that is when you’ll want to get another workout in for that same muscle group so that your muscles are constantly growing.
If you have anymore questions about rest days then please feel free to leave a comment about it below and I’ll be sure to answer it.