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How to Take a Day Off Between Workouts

Taking a day off from your workouts allows your body to properly recover from training stresses. Proper muscular recovery ensures that you can perform the best you can during your next workout. Failing to take regular days off between workout sessions can lead to overtraining syndrome. Overtraining brings on a variety of negative effects like sleep disturbances, depression, fatigue and potential weight loss.

  1. Take yoga classes in between workouts. Yoga increases flexibility and range of motion in tight joints. Other benefits from yoga include stress reduction, core stability and strength. This low intensity exercise can prepare your muscles for your next workout session.

  2. Perform a full body stretching routine on your day off between workouts. A stretching routine provides a form of active recovery for your muscles. Increasing muscular flexibility loosens tight muscles and prepares them for future training sessions.

  3. Play a sport you enjoy like basketball, soccer, baseball or golf. Getting physical activity through sports breaks up your normal gym routine. Choosing different activities to participate in prevents boredom and increases your chances for exercise adherence.

  4. Simply relax on your off day between workouts. Lounging around every once and a while allows you to recharge your physical and mental batteries. Enjoy relaxing activities like reading a book or watching a movie to rest and recover from your training.

  5. Schedule a massage on your off day between your training sessions. A professional massage session helps to remove toxins in your muscles and increases flexibility. Other positive benefits from a massage include improved blood flow and relaxation.


    Use a three-day-a-week training program to provide at least two days off from workouts.


    Failing to take regular rest days from your training can lead to overtraining syndrome.

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Things Needed

  • Yoga mat
  • athletic shoes

About the Author

Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since 2001. Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.

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