5 Signs You Need a Rest Day

Most of us are go, go, go. All the time. While it’s great to be motivated, it’s also dangerous to go until you drop. Being able to catch yourself before you get to that point is so important. It will save you so much mental headache in the long run. 

In terms of your workouts, rest days are vital to staying physically and mentally sharp. They help your body and mind recover by giving you a break in both the physical and mental sense. If you have a hard time knowing when you may need an extra rest day, here are five signs you can look out for. 

ADDED EXHAUSTION

Being extra exhausted can be a sign you need to take it easy. This may be the biggest sign people ignore. We are so used to going all the time, that we’ve also gotten used to fighting through the exhaustion. When that exhaustion reaches a new level, it’s time to pay attention. It’s your body telling you it needs to stop. 

If you’re so exhausted that the thought of even changing into workout clothes sounds like an impossible mountain to climb, then it’s better to take the day off. 

At some point, that exhaustion will boil over, and it will feel like it’s hard to function. Don’t let it get to that point! 

NEW ACHES AND PAINS

Small aches and pains can be a sign of overuse. I’m not talking about soreness here. Muscle soreness will go away in 2-3 days, and it’s more of a dull ache than anything sharp. 

If there’s a new ache in a spot that isn’t typically sore, it’s worth paying attention to. If it feels similar to soreness then give it a couple of days. If it persists, then it may be your body telling you it needs a break. 

Sharp pains should be taken seriously. Something is aggravated there, maybe hitting a nerve. Sometimes all your body needs is some rest. However, if these aches and pains continue even after resting them, it’s worth going to a doctor or physical therapist to get it checked out. 

SPLIT TIMES ARE SUFFERING

Have you ever started your workout and all of a sudden it’s hard to hold the same splits you are used to holding? This could be a sign you need to take a break. 

Overtraining is a very real thing, and it hurts your ability to improve over time. A more obvious sign of overtraining is that it takes more effort for you to hold the same splits your body has held in the past. Having just mentioned paying attention to new aches and pains, these also happen when you’re overtraining. 

Overtraining leads to exhaustion and eventually injury. 

This is why it’s good to keep track of the splits you are holding for different distances and times. When it starts to feel like those splits are much harder to hold, you probably need to take a rest day or even additional shorter workout days after resting. 

If you’re consistently having to cut back due to overtraining, then you may need to reduce the overall load of your training volume. It can be frustrating when you’re not making the progress you want to, so if you’re stuck on what to do I recommend hiring a coach to help you out. 

UNSTEADY EMOTIONS

Our body gives us SO MANY signs that it needs a break. When your emotions are all over the place, it’s time to pay attention. Ladies, don’t blame all of your emotions on where you are in your cycle either. That’s an easy thing to point the finger at and say “I guess I just have to deal with it”. 

Well, no. You don’t.

When you’re emotional reactions are on thin ice, it’s important to take notice. Once you’re aware that you’re in a heightened state of stress, you can do your best to do the self-care you need. Taking a rest day doesn’t always have to be because our body is tired. When our mind is tired, it’s still a good reason to take a rest day. 

MOTIVATION IS GONE

Motivation is hard to have every single day. I do believe it’s healthy to have some dedication to overcome poor motivation. However, there is a healthy limit to this. 

On the days where you just don’t feel like it, you may want to try to overcome that and get on the rowing machine anyway. It’s good to push ourselves out of our comfort zone since that’s how we can have a positive change in our lives. 

When that lack of motivation reaches a new level, often in combination with heightened emotions, it’s worth listening to. Our brain can only take so much until it needs some rest, just like our body. 

Giving your mind the rest it needs on a consistent basis will allow it to be ready for the hard days and when the unexpected inevitably happens. When the schedule changes and plans get thrown around, your mind will have the energy it needs to be able to figure it out.  

BUT HOW SHOULD I REST?

Are you stuck in a constant rush? Do you struggle with slowing down? Some people do, and some people don’t. 

If you’re feeling like you need to slow down, here are a couple of things you can do to help yourself out. 

1. Know the difference between active rest and full rest – Active rest means you’re still walking around, cleaning, playing with your dog or kids, etc etc. Full rest means sitting on the couch more than you would. There are times for active rest and times for full rest days depending on how you’re feeling. You shouldn’t feel bad taking full rest days when you really need them!
2. Ask for help! – I’ll admit I am terrible about asking for help. But it’s worth it to get some help when it allows you to take some of the load off of yourself. 
3. Still eat enough food – When we don’t workout we think we should eat less since we aren’t burning anything off. This couldn’t be farther from the truth! Your body still needs that energy so that it can repair itself. Depriving your body on rest days will often make you even more tired! Still eat the same amount of food you would on the days you workout. 
4. Drink plenty of water – Keeping yourself hydrated helps your body recover well. Shoot for at least 75 fl oz for women, and 100 fl oz for men. 
5. Get off screens – Taking a break from any type of screen will help give your eyes a break and reduce strain on your brain. I know I get headaches when I’m on my phone or computer for too long. Reducing screen time about an hour before you go to bed will help you fall asleep faster. 

At the end of it all, you need to do what you need to do in order to get the rest you need.

Do NOT feel bad about it. And definitely don’t let other people make you feel bad for it. 

Take that rest. Recover. And get ready for tomorrow!