Progress doesn't only happen during workouts. Your body adapts and gets stronger while you rest, which is why rest days and good sleep are part of any healthy routine.
Plan your rest
- Leave at least a day between strength sessions for the same muscles.
- On rest days, gentle movement such as walking or stretching is fine.
- If you feel unwell, very tired or in pain, take an extra rest day. It's part of training, not a failure.
Sleep habits that help
- Go to bed and get up at similar times each day.
- Keep your bedroom dark, quiet and as cool as you can.
- Wind down without screens for a while before bed.
- Avoid large meals, caffeine and alcohol close to bedtime.
- Daytime activity can help you sleep better, but finish vigorous exercise a few hours before bed.
If you regularly struggle to sleep, or feel exhausted however much you rest, speak to a doctor.
Sources
- NHS: How to get to sleep
- NHS Every Mind Matters: How to fall asleep faster and sleep better
- NHS: Benefits of exercise
General information only, not medical advice. If you have a health condition, speak to a qualified health professional.