restday

Rest day, in fitness and training contexts, is a scheduled period with reduced or no structured training, intended to allow recovery and adaptation to training stress.

During rest days the body repairs microscopic muscle damage, replenishes depleted glycogen stores, and recalibrates hormones and sleep quality. Rest days can be passive, with complete inactivity, or active, through low‑intensity activities such as walking, light cycling, or mobility work.

Planning: frequency depends on training load, goals, and sport. For the general population, at least one full rest day per week is common; more may be required after intense cycles. In periodized programs, rest days are scheduled to balance recovery with progression.

Practical tips: prioritize sleep, adequate protein and calories, hydration, and timing of meals to support recovery. On rest days, many athletes include light movement, stretching, or mobility work, while avoiding strenuous workouts that could negate recovery.

Risks of inadequate rest include overtraining, injuries, fatigue, and mood disturbances. Recognizing signs such as persistent soreness, declining performance, and sleep disruption can help adjust training schedules.