Staying active is important, but proper recovery is just as crucial. Without enough rest, you’re more likely to break down muscle instead of building it, feel more fatigued, and develop aches and pains. Prevention is better than cure—pay attention to these signs from your body and take a rest day when needed:
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Measure your resting heart rate each morning for a while. If it’s higher than usual, it’s a sign you haven’t fully recovered.
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Poor sleep: If you’ve had a few bad nights, be cautious with intense training. Your body usually recovers during sleep—when this doesn’t happen, overtraining is likely.
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Everyday tasks feel hard, like walking up stairs. You feel foggy and heavy-legged—listen to that and take it easy.
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Illness, even a cold, demands energy. Make sure to rest enough.
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You have serious muscle soreness or other pains. Pushing through can lead to injury. Gentle activities like walking, biking, or swimming might help relieve symptoms.
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You feel irritable or stressed. Intense training for several days in a row triggers physical stress—pull the brakes and prioritize recovery.
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A bad workout happens, but if you’re off multiple days in a row, your body is speaking clearly: it’s time for rest.