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R+R…and we’re not talking about a vacation!

In this blog, we discuss why rest days are crucial to your fitness routine.

Zoe Rocke | 2023/04/14

R+R…and we’re not talking about a vacation!

Believe it or not, working out 7 days a week is not always the best for everyone. Taking 1-2 days to do active recovery or rest provides long-term benefits for your body. So why is this so important?

Recovery days are important in a workout routine because they allow the body time to repair and rebuild muscle tissue that has been damaged during exercise. Without sufficient recovery, the body may not be able to repair the damage, which can lead to injury or decreased performance. Additionally, recovery days can help reduce muscle soreness, improve mental and physical well-being, and prevent burnout. It is also important to note that different muscle groups need different recovery times, so it is important to tailor your workout schedule to your body's needs.

What are activities you can do on a recovery day?

Activities that can be done on a recovery day include:

  • Light cardio: Low-impact exercises such as walking, cycling, or swimming can help increase blood flow and aid in recovery.
  • Stretching and yoga: These activities can help improve flexibility and reduce muscle soreness.

Check out Circolo Partner Mindful & Fit Coaching for excellent yoga and stretching resources.

  • Sleep: Getting enough sleep is essential for recovery, and it is important to make sure you are getting enough restful sleep each night.
  • Hydration: Drinking enough water is important for recovery as it helps to flush out toxins and replenish fluids lost during exercise.
  • Nutrition: Eating a balanced diet that is rich in protein, carbohydrates, and healthy fats can help repair and rebuild muscle tissue.

Take a look at Circolo Partner Tiger Medical Institute for all things Sleep, Hydration, and Nutrition. Find out the WHY.

  • Active recovery: Active recovery, like taking a swim, walking, or doing some light stretching, are also great ways to recover
  • Taking a complete rest day: Sometimes, the best thing you can do for your body is to take a complete rest day and let your body fully recover without any stress or strain.

It's important to note that recovery is an individual process, and what works for one person may not work for another, so it's best to experiment and find out what works best for you.


Fleck, S. J., & Kraemer, W. J. (2014). Designing resistance training programs (4th ed.). Champaign, IL: Human Kinetics. https://us.humankinetics.com/products/designing-resistance-training-programs-4th-edition-pdf