How Many Rest Days Do I Need? Rest Builds Muscle
Most people need one or two rest days a week. New lifters may need three. Your muscles grow when you rest, not when you lift. On rest days, walk, stretch and sleep well. Take more rest if you feel worn out. American Muscle & Fitness is open 24/7, so you can plan rest days around your life.
Part 1
Rest days by plan
| Your plan | Rest days a week |
|---|---|
| 3 full-body days | 4, with a rest day between each |
| 4 days, upper and lower | 3 |
| 5 or 6 day split | 1 or 2 |
| New to the gym | At least 3 |
Part 2
What to do on a rest day
- Take a 20 to 30 minute walk
- Stretch for 10 minutes
- Drink lots of water
- Eat enough protein
- Get to bed on time
A walk around Turkeyfoot Lake or on the Towpath Trail is a great rest day.
Part 3
Signs you need more rest
You feel tired all the time. Your lifts go down for a week or more. You do not sleep well. You get sick a lot. Your joints ache. If you see these, take a few easy days.
Part 4
Sleep is the big one
Aim for 7 to 9 hours a night. Go to bed at the same time each night. Keep your room dark and cool. Put your phone away 30 minutes before bed. Good sleep helps you lift more and feel better.
Part 5
Plan your week
A sauna area is planned at our gym. For now, rest at home and come back fresh. See a full plan on our strength training page. New? Read how to stay consistent. Or book a free visit.
Keep reading
More Guides
- How Do I Prep for My First Bodybuilding Show in Ohio?
- What Are the Basic Gym Etiquette Rules?
- How Do I Stay Consistent at the Gym?
- What Is a Good Workout Plan for Couples?
- How to Get the Most From a 24/7 Gym
- Beginner Gym Workout Plan
Ready to start? Join online, see our prices or book a free visit.
Questions
Common Questions
Is it okay to work out every day?
Light activity, yes. Hard lifting every day, no. Your body needs rest.
- Walk daily
- Lift 3 to 5 days
- Rest sore muscles
- Sleep well
Should I rest if I am sore?
Light soreness is fine. Train other muscles or take a walk.
- Move gently
- Drink water
- Stretch
- Rest if very sore
Does rest help build muscle?
Yes. Muscle grows while you rest and sleep.
- Lift hard
- Rest well
- Eat protein
- Repeat