Most of us (me included) put the majority of our energy into the cardio and strength training aspects of our exercise program. We often forget about the importance of rest and recovery.
Rest and recovery, it sounds so boring, and nonvalue added. Especially in a society where being “busy” the norm and relaxing is frowned upon.
I am finishing up a menopause training certification and in it there is a whole section on rest and recovery and the importance of incorporating it into a training program.
So, let’s get into the details. First, we need to define what rest and recovery are and then will cover the benefits and I will give you examples of how you can incorporate rest and recovery into your training plan.
What is Rest and Recovery
Rest and recovery are not the same thing. Rest is basically not exercising. It is taking a day off from training or the time spent doing nothing between sets. Recovery is a part of rest and can include the following:
- Active recovery – activities with low intensity like light cardio, stretching, leisurely walking or hiking, mobility movements, foam rolling or any other leisure activity you enjoy.
- Passive recovery – examples of this include breathwork, cold plunging, sauna, meditation, taking a hot bath, and getting a massage.
- Stress management – our lives are busy and hormonal shifts and family demands can increase our stress levels. I find that getting outdoors, walking my dogs, and meditating are effective stress relievers. Other examples include listing to music, journaling, playing an instrument or drawing.
- Sleep – this is a no brainer. But sleep is often the first thing to go when we get stressed or busy in life. Not only is sleep imperative for our mental health but also our physical health. During deep sleep is when our body replenishes our energy stores and when our brain clears waste products from the day.
- Self-care. Most of us think about a spa day or getting pampered in some way shape or form when we picture self-care. Which can be a part of self-care, but there is so much more to it. Self-care is doing anything that improves your overall health and wellbeing. Things like eating nutritious foods, going for a short walk after meals, reading a good book, hiring a maid once a month, or journaling are some examples of self-care.
The Importance of Rest and Recovery
Improved muscle repair and growth
Rest and recovery days all for our body to heal from our training sessions. It gives our body time to replete energy stores and repair the microtears in our muscles that occur with strength training.
Injury Prevention
Like above, rest days allow for muscles, tendons, and ligaments to heal and prevents the risk of overuse injuries that tend to occur with overtraining.
Hormone Balance
Rest days help relax our body and mind which indirectly helps lower cortisol, triggers our parasympathetic nervous system, and improves our sleep.
Improves Mental Health
Self-care and active recovery practices help us to take time to care for ourselves. These activities boost our parasympathetic nervous system which not only helps our body to physically recover but also improves our mental state.
This is a great article that goes more in depth into the benefits of rest and recovery days.
Signs You May Need to Take a Rest Day
Increased mood swings and/or feeling more depressed or anxious
More muscle soreness than usual
Lack of motivation to exercise or feeling of dread before an exercise session
Insomnia or trouble staying asleep
Decrease in progress at the gym
Decreased appetite
Plateauing in your progress
Feeling chronically tired and/or rundown
Increased colds or infections
How to Incorporate Rest and Recovery into Your Program
- Pick at least 2 days per week for rest and recovery. Like I talked about above, this does not mean doing “nothing”. Recovery could be going for a slow 30-minute walk or doing a gentle yoga session.
- Make a list of recovery and self-care activities that you enjoy and schedule them into your week.
- Listen to your body and feel free to change your schedule based on how you are feeling.
Common Myths About Rest and Recovery
1. Myth: “No Pain, No Gain”
- Reality: While pushing your limits is part of building strength, constant pain or soreness isn’t a sign of progress. Rest allows your muscles to repair and grow, which is when real gains happen. Overtraining can lead to chronic fatigue, injury, and burnout, especially as your body navigates hormonal shifts during menopause.
2. Myth: “Rest Days Set Back Progress”
- Reality: Rest days are crucial for long-term success. Your body needs time to rebuild muscle fibers and replenish glycogen stores. Without rest, performance can plateau or decline. Recovery is what allows you to come back stronger for your next workout, reducing the risk of setbacks due to injury or exhaustion.
3. Myth: “If I Don’t Work Out Every Day, I’ll Lose Muscle”
- Reality: Muscle loss doesn’t happen overnight; it typically takes weeks of inactivity for muscle atrophy to begin. In fact, incorporating rest days helps prevent overuse injuries that could keep you sidelined for extended periods.
- Quality workouts paired with proper recovery actually maximize muscle retention and growth.
4. Myth: “Stretching Is Enough Recovery”
- Reality: While stretching and mobility work are valuable, they don’t replace the need for full rest or active recovery. True recovery includes sleep, proper nutrition, hydration, and mental relaxation. Active recovery (like light walking or yoga) promotes blood flow, which aids in healing, but complete rest is sometimes necessary for deeper rejuvenation.
5. Myth: “More Exercise Means Faster Results”
- Reality: More isn’t always better. Overtraining can lead to increased cortisol levels, which can exacerbate menopausal symptoms like weight gain, fatigue, and mood swings. A balanced approach—incorporating strength training, cardio, and rest—yields better results than non-stop workouts.
6. Myth: “Only Professional Athletes Need Recovery Plans”
- Reality: Everybody benefits from recovery, especially women over 40 dealing with natural changes in muscle mass, bone density, and metabolism. Structured recovery prevents injury and supports hormonal balance, which is crucial for everyone regardless of age and fitness goals.
Conclusion
I hope this post has encouraged you to make some time for yourself.
Rest and recovery as just as important as kicking ass in the gym and in life.
Let me know in the comments below what your favorite rest and recovery activities are. Thanks for taking the time today to read this post, have a good week!
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