Rest Days – How To Implement The Best Way

Burnout Is Real

Throughout my adult life I have always trained towards some sort of goal.

Whether that goal was to become stronger, build muscle, get and stay fit for the football season or lowering my body fat and weight.

I was always chasing something as I am a progressive person.

I am currently purposely gaining a set amount of weight again, after losing almost 10kg over the past 12 months and have been successful in doing upto this point.

One thing I have always considered in my training is how much rest I should be taking for my ‘non training days’.

Only in the last 12 months have I really considered and tried to be more self aware of burning the candle at both ends, spending more time on recovery and actually you know.. stopping.

During my early to mid-20s, I would train 7 vigorously days a week.

This is back when I ate about 1000 calories a day, drank multiple monster energy drinks, stayed up until 2am, smoked 20 cigarettes, was always tired and wondered why I wasn’t getting any bigger or felt like ass..

Back then my hustle and ambition to be a better man was undeniable and I do not regret it.

I was doing, what I thought at the time, the right thing to do to become a better man.

As I turn 30, I have slowed down a bit.

My diet and habits are under control but I can not physically train 7 times a week alongside juggling my other responsibilities.

Because I don’t actually need to.

I am not a competitive athlete.

What I do need to do is plan ahead and look after my body and mind.

My Training Schedule:

Monday – Gym

Tuesday – Go for a walk

Wednesday – Gym

Thursday – Go for a walk

Friday – Gym

Saturday – Off

Sunday – Gym & 5-a-side football

Days Off

My days ‘off’ are usually filled with studying/work or family activities but this is just an observation of my physical activity directed towards my current training goals.

It is not the complete limitation of how much exercise I actually do.

Rest days are super beneficial for the casual gym goer who wants to be fit and healthy enough to spare energy for family/friends/progression at work and other recreational activities.

So depending on who you are and what your goals are, always consider what your priorities are.

If you do want to train everyday, just understand that it won’t be week on week linear progression without the time in-between to allow your body to recover and benefit from those workouts.

Nor is it beneficial to rest too often.

Physical activity is imperative to your well-being and longevity.

As a minimum you should be looking to be following government guidelines. Although I would argue this is too little and not broad enough of a spectrum as it based on the ‘average’ person (whatever that is).

The message which I am trying to get across is that, you can reach almost any realistic goal with the correct programming and not have to train 7 times or more a week if you want more energy, health and noticeable progression.

It all depends on your lifestyle factors and what you want to do, which might require some deeper thinking and planning.

As you get older, and progress in life your priorities inevitably change.

Just do not make your health and fitness suffer too much, because that should be your foundation from which you build the rest of your life from.

Take a rest. Recover. Go again.

My Honest Advice

For the average person who just wants to be healthy, train so you at least sweat or get short of breath 3 times a week and you won’t be far off.

Of course training is much more complex than this but can be used as a very limited snippet of information.

Prefer to train from home?

Check out this Body Weight Body Armour MMA Programme that is used by MMA fighters who are stuck at home or in hotel rooms between fights.

>>For more information, posts, training programmes and training tips visit my website:

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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