The Rest Revolution is here, but what exactly is it? Rest and recovery are a hot topic in the fitness industry. Old-school thinking was that taking a day off was often viewed as lazy or lacking discipline. Pushing through fatigue was praised, even if it led to burnout. This mentality resulted in more injuries, a lack of motivation and in some cases, reversing progress.
As time went on, the fitness industry’s view of rest changed. It moved from pushing through fatigue to athletes planning rest in their workout programs. Planning rest into your fitness plans not only impacts your fitness goals, but more rest also improves mood, clarity, and focus. Don’t just take our word for it; athletes sleeping less than 8 hours per night were found to have a 1.7x greater risk of injury than those who slept more.
Understanding what rest and recovery can be more complicated than you think. Training breaks your body down through micro tears. Recovery and diet build it back up. With different ways to optimise rest and recovery, it can be hard to work out which rest is best for you to recover. Let’s break down the types of recovery:
Active Rest involves low-impact movements like walking, stretching, or light cycling. It is beneficial because it promotes blood flow to muscles, aiding recovery. Active rest can be beneficial for active people whose bodies are accustomed to higher demands.
Full Rest is complete inactivity, allowing the body to repair and rebuild damaged cells. It is good after intense exercise to allow your body to recover, and it can help when recovering from injury. Full rest would be suitable if you are fatigued or are feeling sore.
It is important to choose the right type of rest for your programme goals and body to recover optimally.
Imagine your body is like a phone battery. You wouldn’t expect your phone to keep working all day without recharging. Your body works the same way. Training every day might feel productive, but your progress can stall without rest. Overworking your body can lead to burnout and injuries.
Fitness isn’t just about what you do—it’s about how you plan it. Smart training includes rest days as much as workouts. That might mean taking every Sunday off or doing lighter workouts midweek. The key is consistency and balance, not perfection.
Take 1–2 full rest days a week. If you train often, alternate between upper and lower body. And most importantly, listen to your body—tiredness and soreness are signs it’s time to recover.
Did You Know? Your muscles don’t grow in the gym. They grow while you rest.
Taking time to pause, whether a full rest day or even a short walk instead of a challenging workout, helps reduce stress and clear your head. Regular rest improves focus, boosts mood, and helps you stay motivated on your fitness journey.
It also gives your brain space to process emotions and recharge, lowering anxiety and improving your overall well-being. When you feel mentally refreshed, you’re more likely to enjoy exercise and stick with it long-term. So remember, rest is a reset for your body and your mindset.
Rest and recovery are not signs of weakness. They’re part of a balanced approach to fitness and life. Whether you’re just starting or have been training for years, giving your body and mind time to recharge will help you stay strong, avoid burnout, and keep moving toward your goals.
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If you are starting your fitness journey, check out our blog Feast Like a Foodie, Eat Like a Pro: How to Love Healthy Eating. The blog is all about healthy eating habits. Click here to read more.
