It’s easy to think that the key to becoming stronger, faster, and fitter is to train non-stop. The more you push your body, the better your results, right? Well, the truth is, sometimes stepping back from intense workouts can actually help you improve in the long run. Here’s why it’s important to let yourself fall out of peak shape occasionally—and how doing so can help you avoid injury and burnout.
The Importance of Rest in Training Cycles
Professional athletes often follow a structured training cycle known as periodization. This involves ramping up intensity to peak performance for a particular event and then taking time off to allow the body to recover. These cycles typically break down into micro (short-term), meso (mid-term), and macro (long-term) phases, each incorporating planned rest periods to help the body heal and recharge.
Even elite athletes, who seem to be constantly training, know the importance of downtime. “We see these high-level athletes on TV, and we just assume they must be training 24/7,” says David Wang, MD, a sports medicine physician. “But that’s not the case. They too take breaks because their bodies need rest.”
The Dangers of Overtraining
When it comes to regular exercisers, there’s often a temptation to follow a #nodaysoff philosophy, believing that more training equals faster results. However, this mindset can lead to overuse injuries and burnout. Overdoing it without allowing for proper recovery can damage muscles, bones, and tendons. As Dr. Wang explains, overusing any part of your body too much can eventually cause micro-tears, which, if not allowed time to repair, may turn into serious injuries.
Additionally, pushing through without rest can lead to burnout, where your energy and physical performance start to decline. Your body may not just be physically exhausted but also mentally drained, affecting everything from your sleep to your nutrition. “You can end up in a chronic fatigue state where you’re not performing as well, and ironically, you may even get weaker,” Dr. Wang notes.
Recovery Is Part of the Process
Taking time off from intense exercise doesn’t mean you have to completely let go of your fitness goals. For instance, if you’ve just completed a marathon, it’s wise to give your body a break from high-impact activity like running. Instead, you could switch to low-impact exercises like cycling or swimming, which allow you to stay active while helping your body recover. You may notice a temporary dip in the muscles specifically trained for running, but you’ll simultaneously strengthen other areas of your body.
Even professional athletes often incorporate low-intensity workouts or lighter weights when recovering from injury or intense training. As Dr. Lattermann points out, “You don’t need to be a couch potato. You can maintain your fitness level by switching up your routine and avoiding high-impact exercises for a short period.”
How Long Should You Rest?
There’s no universal answer for how much rest you need, as everyone’s body recovers differently. However, a good rule of thumb is to take at least a week off after intense events like a long-distance race. Dr. Sekely, a physical therapist and running coach, recommends two weeks of rest before transitioning into a lighter routine of cross-training to prepare for the next cycle.
While you might lose some of the fitness you’ve gained during your time off, you’ll also give your body a chance to heal. Once you return to your regular training routine, you’ll find that rebuilding fitness is much easier than it was the first time.
The Bottom Line: Rest and Recovery Are Key to Long-Term Success
It may seem counterintuitive, but taking a step back from intense workouts is essential for long-term progress. Giving your body time to recover prevents injuries, reduces the risk of burnout, and ensures that you can continue to push yourself in future training cycles. So, don’t be afraid to take that break when your body needs it. Your fitness will thank you in the long run.