AS I TRAIN FOR MY 2024 BODYBUILDING COMPETITION, I am discovering many pieces of valuable fitness advice. Today, I share an oft-forgotten training tip — Recharge to excel: The power of rest and exercise.
The world is awash in exercise advice. I hear from professional bodybuilders, influencers with millions of followers, and that guy in the gym.
What I often do not hear is about resting and getting adequate sleep. Here is bodybuilder legend Arnold Schwarzenegger on the subject:
“Rest, let your body relax and grow. Work up gradually, and don’t blow it. Sometimes, you can do so much your mind gets sick of it. Keep your mind hungry. People tend to overdo things at first and then sluff off.”
― Arnold Schwarzenegger, Arnold: The Education of a Bodybuilder
Let’s look at the importance of rest and recovery in any physical training program.
Rest
“Start at 5 a.m.”
“Take no days off from training!”
“Nothing should get in the way of your workouts.”
These sentiments are certainly out there.
However, taking time off from exercise is crucial for physical and mental well-being.
While regular physical activity offers numerous health benefits, such as improved cardiovascular fitness, muscle strength, and weight management, it’s equally important to incorporate rest and recovery into your fitness routine.
Why Rest?
Overtraining or never giving your body a break can lead to burnout, increased risk of injuries, and decreased performance.
According to the American College of Sports Medicine,
When you rest, your muscles have time to repair and grow stronger.
By scheduling rest days or lighter workout sessions, I prevent the negative consequences of overtraining and maintain a sustainable, long-term exercise regimen.
I suffer from minor injuries when I work out without sufficient rest.
What Body Parts Need to Recover
When I think about recovery, muscles immediately come to my mind. But other structures need recovery time.
I know I am putting stress on my bones, joints, and tendons with resistance training.
While these last three structures tend to accumulate damage more slowly, they also have less blood flow.
As a result, the bones, joints, and tendons need more healing and adaptation time. Fortunately, they can grow quite dense and become resilient.
Practical Tips to Recovery
If you are a novice, begin your strength training program with one to two exercises per muscle. Do two sets per exercise.
Many people find a full-body workout ideal for accomplishing these goals. There is typically less muscle damage and soreness.
A week later, consider adding a third set. The week after that, add a fourth set.
Once you get the hang of lifting weights, you can do exercise chunks, breaking your program into small workouts.
For example, your training session can focus on just a few muscles at a time.
Evidence to Support Exercise Breaks
In Medicine & Science In Sports & Exercise, researchers report these encouraging findings:
Two weeks of downtime led to no loss in bench press or squat performance. Another study showed that exercisers maintained strength after up to four weeks of inactivity.
In a European Journal of Applied Physiology study, scientists assigned male athletes to five and a half months of continuous upper-body training versus a repeating cycle of six weeks of training followed by a three-week break.
Those taking time away from exercise saw comparable muscle-sculpting results.
Mental Health Benefits of Exercise Breaks
In addition to physical benefits, taking breaks from exercise is vital for mental health.
The continuous stress and pressure of intense training regimens can lead to mental fatigue, anxiety, and even exercise addiction.
The National Institute of Mental Health highlights balancing physical activity with rest to support mental health.
How Does Rest Work Its Magic?
Regular exercise can trigger endorphin release, improving mood and reducing stress.
However, excessive exercise can have the opposite effect, increasing stress levels.
My testosterone levels drop when I go to the gym without resting enough between exercise sessions.
Moreover, I have higher levels of the stress hormone cortisol, the stress hormone. Muscle loss, excessive belly fat, and weight gain can result from such hormonal changes.
Incorporate Downtime Activities
Incorporating downtime and leisure activities into your routine can help reduce anxiety, boost motivation, and ensure exercise remains an enjoyable and sustainable part of your life.
Moreover, taking time off from exercise allows us to pursue other interests, develop a more diverse range of skills, and maintain a healthier work-life balance.
It allows me to spend quality time with loved ones, explore hobbies, and reduce the risk of exercise-related burnout.
Final Thoughts
Rest is central to the exercise recovery process. As we sleep, our body works to rebuild itself.
- Aim for seven to nine hours of sleep every night. Experts suggest we get at least 8 hours of sleep every night.
- I allow at least 48 hours between higher-intensity exercises of the same muscle groups. This approach allows my muscles to rebuild themselves and reduces the risk of overtraining.
For me, rest can also include doing recreational or less intense activities during recovery days.
Recharge to Excel: The Power of Rest in Training
Rest and recovery promote overall well-being by allowing individuals to enjoy a more balanced and fulfilling lifestyle.
By finding this equilibrium, you and I can better manage stress, avoid exercise-related obsessions and promote long-term health and happiness.
In summary, rest and recovery in physical training can facilitate improved muscle growth and a lower injury risk.
Three practical tips:
- Don’t exercise the same body region for two consecutive days.
- Get adequate sleep of seven to nine hours.
- Incorporate downtime activities (I prefer walking on my off days) into your training program.
Do you build adequate rest and recovery into your training program? And what about sleep? Are you getting seven to nine hours?
Thank you for reading “Rest and Exercise.” If you enjoyed this essay, please consider signing up to follow me. Oh, one more thing:
