The Importance of Rest

Adequate rest is an important aspect of your exercise program, and particularly for strength training. Researchers don't know exactly how and why muscles grow, but the current belief is that, through exercise, muscle tissues is broken down and rebuilt. When you train, you are in effect creating small tears in your muscles. As these heal, they "fill in" and grow. The result is larger, stronger muscles. (Of course, this isn't a permanent effect! Ongoing training is required; otherwise, your muscles will atrophy, or become smaller and weaker).

How Much Rest?

How much rest your muscles need in between workouts varies to some degree on the intensity of the workout. In general, however, forty-eight to seventy-two hours is recommended. Knowing this can help you plan your workouts. One way many people deal with this is by training different muscle groups on different days, allowing others to "rest."

Muscle Soreness

One indication of how much rest your muscles need is by the intensity of muscle soreness that you feel. As you begin a strength-training program, you'll probably feel quite sore at first. This is normal, and as your body adapts and becomes stronger, you'll feel less soreness, although some soreness is desirable because it tells you that your workouts are effective.

Soreness will vary depending over the days following a workout. The next day, you might feel a little or a lot sore. Again, this is normal, particularly when first starting an exercise program. The second day following a workout is often the "worst," with the most soreness. By the third day, you may feel ready to work the muscle again, but allowing one more day of rest is often a good idea for complete recovery.

If you do not allow your muscles time to rest and recover in between workouts, at least two things are likely. One, you increase your chance of injury, whether through poor technique due to fatigue, or through overuse. Second, you won't see the results you're after. Your muscles grow during the time of rest, and muscle growth is the goal! The more muscle you have, your metabolism will increase and you'll look more in shape.

Of course, too much rest is not considered rest, but skipping a workout. You need to repeat the process on a regular basis in order to see the results you're after! Working a muscle group every four days is one way to set-up your routine. There are also many resources available through books, online, and in through personal trainers to help you determine a workout program.

Sleep

Getting adequate sleep is also important in seeing the results you want and for your overall health. With too little sleep, your body will be unable to recover fully from a workout--it will also be too tired to workout at full capacity! Additionally, studies have shown that the body tends to hold onto excess weight when it doesn't get enough sleep. Aim for a good night's sleep every night.