When you’re in the groove, hitting your workouts with focus, feeling stronger every week, and riding that post-gym high. It can be tempting to skip rest days altogether. After all, if training feels good, why slow down?
But here’s the truth: rest isn’t the opposite of progress—it’s part of it.
At Bombshell Sportswear, we believe that self-love doesn’t just mean pushing hard in the gym. It means knowing when to step back, reset, and give your body the time it needs to bounce back stronger. Whether you’re new to fitness or deep into your program, rest days are essential—not just for physical recovery but for staying motivated, consistent, and injury-free.
Let’s break down why rest matters, what to do on rest days, and why even taking a week off from working out can sometimes be the smartest move.
(Image from istockphoto.com)
5 Reasons Why You Need Rest Days
1. Rest Days Help You Build Muscle
Muscle growth doesn’t happen while you’re lifting—it happens while you’re recovering. Every time you train, you create microscopic tears in your muscle tissue. During rest, your body repairs and rebuilds that tissue stronger than before.
Wondering how long it takes for muscles to recover?
Typically, 24–72 hours is ideal between intense sessions targeting the same muscle group—depending on the intensity, your experience level, and sleep/nutrition.
2. Rest Prevents Injury (and Burnout)
Pushing through soreness and fatigue without proper rest increases your risk of overuse injuries like shin splints, tendinitis, or stress fractures. When your nervous system is fried, even basic movements can feel clunky, leading to form breakdown and potential injury.
Recovery for athletes isn’t optional—it’s a performance tool.
3. Rest Keeps Your Progress Moving
Ever feel like you’re training hard but not getting anywhere? Overtraining can cause your results to plateau—or worse, reverse. You might notice:
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Constant fatigue
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Heavier soreness
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Poor sleep
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Mood swings
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A dip in motivation
These are all signs your nervous system is overstimulated and your recovery is lagging behind your workouts. Rest resets the system so your body can adapt, grow, and keep progressing.
4. Rest Days Let You Train Harder
When you’re well-rested, your energy is higher, your muscles are recovered, and you’re mentally focused. You don’t just go through the motions—you show up ready to push, lift, and go harder.
Instead of dragging through another mediocre workout, take the time to rest. Your next session will be worth it.
5. Rest Makes Fitness Sustainable
Rest days keep your fitness lifestyle realistic and enjoyable. Miss a workout? No stress—shift your plan and make that your rest day. Feeling drained? Honor it and take a lighter day.
And yes, taking a week off from working out isn’t the end of the world. Sometimes it’s the recharge your body and mind need for a major comeback.
How Many Rest Days Should You Take Each Week
The right number of rest days depends on your fitness level, training intensity, and personal goals. But here’s a general rule:
Train hard. Recover harder.
If you’re strength training 4–5 times per week, take at least 1–2 full rest days. If you’re newer to fitness or doing high-impact training like HIIT, you may need up to 3 rest days. Your body will tell you—listen.
Women may also need more recovery during different phases of their menstrual cycle. Around your period, when estrogen and progesterone dip, you may feel more tired and benefit from gentler workouts or extra rest.
What to Do on Rest Days (Besides Binge Netflix)
(Image from motionarray.com)
Rest doesn’t have to mean lying on the couch all day (although some days, that’s exactly what you need). There are two main types of recovery:
Passive Recovery
Best for: After intense workouts or heavy lifting
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Sleep in
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Take a bath
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Read or meditate
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Wear cozy Bombshell Sportswear Loungewear and chill (yes, it counts)
Active Recovery
Best for: The day after moderate workouts
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Go for a walk
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Stretch or do mobility work
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Try restorative yoga
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Foam roll or use a massage ball
If you’ve ever wondered what to do on rest days, this is your moment to unwind with intention.
What to Wear on Rest Days
Just because you’re off the gym floor doesn’t mean you have to sacrifice style or comfort.
Bombshell Picks for Rest Day Vibes:
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Cloud Comfort Shorts: Buttery-soft and stretch-friendly for lounging or mobility
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Sweat Lounge Bra: Light support for all-day comfort
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Cuddle Up Joggers: Perfect for walks, warmups, or just winding down in style
Listen to Your Body
Can’t tell if you need a rest day? Ask yourself:
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Am I unusually sore or stiff?
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Am I dreading my workout (and not in the “ugh, burpees” way)?
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Am I more tired than usual, mentally or physically?
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Am I performing worse than I did last week?
If yes, take the day. You won’t lose your progress. In fact, you’ll likely return stronger, more focused, and ready to crush your goals.
Rest days aren’t weakness—they’re strategy.
They’re how your muscles grow, your energy rebounds, and your goals stay on track.
So, go ahead. Hydrate. Stretch. Nap. Wear the comfiest Bombshell fit you own. Rest days don’t just feel good—they are good.
This content is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or fitness professional before beginning any new exercise or recovery regimen, especially if you have existing health conditions or injuries.
FAQs:
Why are rest days important?
Rest is when muscles repair and grow. It prevents injury, reduces burnout, and supports long-term fitness progress.
How many rest days should I take?
Most women need 1–3 rest days per week, depending on workout intensity and recovery needs.
Will I lose progress if I take rest days?
No. Rest supports muscle growth and improves performance. Skipping it can actually slow progress or lead to injury.
What to do on rest days?
Active recovery like walking, stretching, or yoga helps circulation without overloading your body.
Are rest days important for weight loss?
Yes. Rest days support fat loss by allowing muscles to recover and grow, which boosts your resting metabolism. Overtraining can increase cortisol, making it harder to lose weight. Strategic rest keeps your workouts effective and your body in fat-burning mode.
What should I wear on rest days?
Opt for soft, breathable pieces like Bombshell Sportswear’s Joggers, Hoodies/Outerwear, and Lounge Shorts for comfort and movement.
