Recovery
What to Do on a Rest Day
A rest day does not mean you have to sit still all day. The main goal is to give yourself a break from hard training while still going about your normal routine.
1. Go for a walk
Walking is an easy way to stay active without turning your rest day into another workout. A walk around campus or with friends is plenty.
2. Do some light mobility
If you feel stiff from training, a few minutes of comfortable mobility work can help you move around. Keep it easy rather than treating it like another intense session.
3. Eat normally
Your body still needs food on days you do not lift. If you are trying to gain muscle or body weight, drastically cutting your food on rest days can make it harder to consistently eat enough.
4. Prepare for the week
A rest day can be a good time to prepare snacks, organize your gym bag, wash clothes, or plan when you will train around classes and other responsibilities.
5. Do something you enjoy
Play an easy recreational sport, spend time with friends, read, play games, or do something away from the gym. Fitness should fit into your life instead of taking over all of it.
6. Get some sleep
If your week has been busy, use the extra time to get back into a consistent sleep routine. Recovery is easier when you are not constantly running on too little sleep.
Do not turn every rest day into another workout
It can be tempting to add more training because you feel like you should always be doing something. Rest days are part of a training plan. Give yourself time to recover so you can return to your next workout ready to train.