Training for weight loss? Here’s how many rest days you need per week
Illustrative photo (Freepik)
Many people work out at the gym or at home to stay in shape. But not everyone knows how many rest days per week you need for recovery.
RBC-Ukraine addressed this question, citing Womenshealthmag.
Should you rest at all? In short, yes. Whether you're just starting out in fitness or are a professional athlete, rest days are vital for both physical and mental health.
If you regularly engage in intense physical exercise, it’s essential to allow your body time to recover.
Working out seven days a week with moderate or high intensity can be counterproductive to your goals and may even lead to injuries.
Know that your body needs breaks. If your muscles don't get enough time to recover between workouts, you may not see the muscle growth or performance improvement you're working so hard to achieve.
How many rest days do you need per week?
If you train each time with medium or high intensity, you should rest at least one day a week to allow your muscles to properly recover.
However, depending on your activity level and workout intensity, you might need more.
Individuals engaged in high-intensity workouts for at least an hour at a time might benefit from a few rest days a week, while those training at moderate intensity for 30 minutes a day may only need one rest day.
The following cheat sheet gives you an idea of how many rest days you need per week depending on your goals:
If your goal is to build muscle, the number of rest days depends on your workout program.
If you lift weights five days a week at medium or high intensity for an hour, one to two rest days may suffice.
If you work out for 30 minutes a day, one day off per week could be enough.
Moreover, your rest days should be strategic, allowing each muscle group adequate downtime.
For example, you wouldn’t want to work on shoulders and biceps several days in a row without recovery in between. However, upper body recovery can include lower body training since the muscle groups do not overlap.
How many rest days per week are needed for weight loss?
Weight loss is based on an overall calorie deficit, or the calories taken in from food and drink compared to the calories burned through essential body functions like breathing and circulation (basal metabolic rate), as well as additional activities like exercise.
Weight loss doesn’t depend on the number of workouts per week. Creating a calorie deficit is essential for weight loss, with workouts contributing to the process.
