{"id":15801,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15801"},"modified":"2026-03-17T12:26:14","modified_gmt":"2026-03-17T12:26:14","slug":"how-many-rest-days-a-week","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/how-many-rest-days-a-week\/","title":{"rendered":"How many rest days a week?"},"content":{"rendered":"

Your rest days are just as important as your training days. Professional athletes take rest days very seriously because it\u2019s when their bodies heal, get stronger, build muscle mass, and recover to train hard the next day. Without a proper rest day schedule, you risk injuring yourself and interrupting your training routine.<\/p>\n

Once you\u2019re in the routine of exercising regularly, taking a rest day without guilt can be quite a challenge. Lots of people overtrain, and exercise addiction is a legitimate issue. OTS is overtraining syndrome, and one study<\/a> on overtraining summarises it as follows: \u201cSymptoms of OTS are multisystem and result from underlying hormonal, immunologic, neurologic, and psychologic disturbances in response to excessive exercise without adequate rest.\u201d<\/p>\n

In this case, it\u2019s important to help people understand the benefits that rest days bring. If having more rest days means you\u2019re less likely to pick up an injury, it can really help shift your mindset and help you see it as a positive.<\/p>\n

However, lots of people are unsure as to how many rest days a week they should actually get. While there is no hard and fast rule, there is a lot of general guidance around rest days and how to optimise your recovery. In this post, we\u2019ll delve into rest days and help you understand how many rest days a week you need.<\/p>\n

How many rest days a week for bodybuilders?<\/strong><\/h3>\n

It is a common misconception that muscle is built during a training session, and the more you train, the more you gain. However, your muscle fibres actually repair and rebuild while you\u2019re resting, so it\u2019s key that you give them time to heal and grow. Growth hormone is released while you\u2019re sleeping, too, so ensuring you get long, restful sleep is integral.<\/p>\n

It is generally recommended that bodybuilders get 1-2 days of rest per week, with a whole week of rest every three months. You can split the training and focus on different muscle groups each day, so while you’re working on your shoulders, your legs get a rest and can recover adequately. Lots of bodybuilders also pay attention to their post-workout nutrition, as it plays an important part when it comes to optimum recovery. Supplements like REGO powders<\/a> are primed to help you prepare adequately for your next session and contain protein to help your muscles recover and rebuild.<\/p>\n

How many rest days for beginners?<\/h3>\n

If you are new to training regularly, you\u2019ll want to taper your training and get 2-3 days of rest per week. You\u2019ll probably experience DOMs a few times, and working out while sore is truly unhelpful and unenjoyable. Once you reach the 6-week mark, you can reassess where you\u2019re at and perhaps decrease the number of rest days.<\/p>\n

How many rest days for runners?<\/h3>\n

Running regularly can be quite a strain on the joints and muscles, so you\u2019ll want to take 2-3 days of rest per week. You can opt for active rest days instead of doing nothing; swimming, yoga, weight training, or simple stretching are all good options.<\/p>\n

How many rest days for cycling?<\/h3>\n

Whether you\u2019re training for an event or generally looking at getting fitter through cycling, you want to train at least three times a week consistently to see some gains.<\/p>\n

On the flip side, you should aim for two days’ rest a week where you\u2019re not on the bike, and you\u2019re letting your legs recover. Opt for a very light workout, a stretching session, or a walk instead.<\/p>\n

How many rest days between HIIT workouts?<\/h3>\n

HIIT stands for High-Intensity Interval Training. It\u2019s a hugely popular type of workout as it\u2019s a great way to drive weight loss and help lower visceral fat. It\u2019s also great to get those endorphins flowing, which is why people love it so much.<\/p>\n

HIIT is seriously tough; you give your all for 30-60 minutes, sweat it out, get your heart racing, and blood flowing. It works your whole body, and at the end, you often feel truly done for. Because of this intensity, it\u2019s best advised that you get 3-4 days’ rest from your HIIT training. You can switch out your HIIT session for resistance training or a gentler workout, but you need to make sure you let your body recover adequately to avoid injury.<\/p>\n

How many rest days before an event?<\/h3>\n

Whether you\u2019re training for a triathlon, a marathon, or a boxing match, it\u2019s important that you manage your training schedule carefully in the run-up to the competition.<\/p>\n

Ideally, you want to start tapering down on your training between 10 and 14 days before your event. You should slowly decrease your training load in the run-up to the event, with the main aim in these weeks to keep things moving and ticking over nicely. Your training now is about staying fit and healthy – you\u2019ll have done the hard grafting to lift your performance level already.<\/p>\n

Your aim is to be training at about 30% of normal three days before your event. This tapering will reduce your chance of injury just before your race (nobody wants that) and also help prepare your body to perform at the highest possible level on the day.<\/p>\n

<\/h2>\n

Summary<\/h2>\n

In summary, it is generally recommended that 2-3 rest days a week is optimum. This varies slightly depending on your training age and objectives, but sticking to this advice will help reduce the chance of injury, help you recover adequately, and help support long-term gains. It will also help ensure you avoid overtraining, which is key for both mental and physical health. If you have been weightlifting for an extended period of time, it\u2019s worth considering a full week of rest before getting stuck into your next training period.<\/p>\n","protected":false},"excerpt":{"rendered":"

Rest days are just as important as training days. Your body heals, gets stronger, builds muscle mass, & recovers to train hard the next day.<\/p>\n","protected":false},"author":122,"featured_media":15877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,452,453,559,410],"tags":[246,698,699,700,701],"class_list":["post-15801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-sport","category-running","category-triathlon","category-other-sports","tag-rest","tag-rest-days","tag-sport-nutrition","tag-recovery-powder","tag-recovery-protein"],"acf":{"subtitle":"","product_skus":"rego-clear, rego-whey, rego-recovery","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2021\/10\/HOW_MANY_REST_DAYS_A_WEEK_SiS_Blog_1600_x_500-1.jpg","duration_type":"time","duration_time":"5 mins"},"yoast_head":"\nHow many rest days a week? | Sports Nutrition Blog | Training<\/title>\n<meta name=\"description\" content=\"Rest days are just as important as training days. 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