Why Rest Days Are My Secret Weapon: How Time Off Makes Me Stronger

I used to think that if I wasn’t working out every day, I was somehow falling behind. I’d push myself to the max, trying to get stronger, fitter, and leaner without ever really stopping to give my body the break it needed. It wasn’t until I embraced the importance of rest days that I started to see real, long-lasting progress.

Taking time off from your workouts isn’t about being lazy or losing momentum. In fact, it’s the opposite. Rest days are the secret ingredient that can make you stronger, prevent injuries, and help you stay consistent in the long run. Let me explain why I now consider rest days to be one of the most important parts of my fitness routine.

Why Rest Days Are Critical for Recovery

One of the biggest lessons I’ve learned over the years is that your body doesn’t get stronger during the workout — it gets stronger during the recovery phase. When we’re pushing ourselves hard in spin class or lifting weights, we’re breaking down muscle fibers. It’s when we rest that those fibers repair and grow back stronger.

For a while, I ignored this. I thought that by skipping rest days, I was doing more for my body. But what happened was the opposite: I started to feel fatigued, my performance suffered, and I was more prone to these little nagging injuries. My body wasn’t getting the recovery time it needed, and that slowed down my progress.

Once I began scheduling regular rest days into my week, everything changed. I had more energy during my workouts, I felt stronger, and my muscles recovered faster. The truth is, rest days are not a sign of weakness — they’re an essential part of building strength and overall health and well-being.

Preventing Burnout and Overtraining

I’ve seen it happen time and time again with my students: they start super motivated, pushing themselves hard every day, but eventually hit a wall. That wall is called burnout, and it’s one of the biggest reasons people fall off their fitness routines.

Overtraining leads to burnout. When you don’t give your body the time it needs to recover, you’ll start to feel constantly fatigued, less motivated, and maybe even a little resentful of your workouts. That’s when injuries can happen, and it becomes a lot harder to stay consistent.

For me, adding in rest days not only helped my body recover, but it kept my mind fresh, too. I stopped dreading workouts on days when my body was telling me I needed time off and started looking forward to every workout again. It’s funny how a little break can make such a big difference, mentally and physically. So now, I listen to my body. When it needs a break, I give it one, knowing that I’ll come back stronger and more focused.

What My Rest Days Look Like

Rest days don’t have to mean sitting on the couch all day (although, sometimes that’s exactly what I need!). There are different ways to approach rest, depending on how your body feels and what your goals are.

- Active Recovery: On some rest days, I like to keep things light with activities like a nice beach walk or some stretching. These “active recovery” days help me stay loose and prevent stiffness without putting too much strain on my body. It’s a great way to stay moving while still letting your muscles recover.

- Full Rest: Other times, I know I need a complete day off. No structured workouts, no pressure to do anything physical — just a chance for my body to fully relax and recover. I’ll use these days to focus on things like sleep, hydration, and nutrition to ensure my body gets what it needs to bounce back stronger.

Whether it’s an active recovery day or full rest, I always pay attention to how I feel. It’s about giving my body the break it needs to repair, so I can come back to my workouts refreshed and ready to give my best effort.

So, if you’re like I used to be — thinking rest days will set you back—I’m here to tell you that the opposite is true. Taking time to rest and recover is one of the best things you can do for your body, your mind, and your long-term fitness goals.

Key Takeaway...give yourself permission to rest. Your body will thank you, and you’ll be able to show up even stronger in the gym or on the bike. Trust me — rest is not the enemy of progress; it’s a powerful tool that will help you grow stronger, both physically and mentally.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!