The hardest session of the week, for some people, is the one where nothing happens.

Why rest works

Training is the stimulus; recovery is when your body adapts. Skip rest for long enough and progress stalls, sleep suffers and niggles become injuries.

A good rest day

  • Move gently: a long walk, an easy swim, ten minutes of mobility.
  • Eat normally. Rest days aren't diet days; your muscles are rebuilding.
  • Sleep a little longer if you can.
  • Do something that isn't fitness. It's allowed.

Signs you need more

Persistent soreness, a resting heart rate that's higher than usual, poor sleep, low mood, or workouts that feel harder for the same effort. Take an extra day, or an easy week.

If you're always tired, you're not training hard. You're recovering badly.