“What To Do on a Rest Day”
Wondering what to do on a rest day? Here are ten things you can do to improve your recovery and help you stick to the plan!
Hello and welcome to Ironwild Fitness! I’m Chantal – a mom, personal trainer, nutrition coach, and the owner of this little corner of the internet. It’s nice to “meet” you!
I love a good rest day, but on the other hand, it can feel a little weird to take a break when you’re in the zone with your workouts. Rest days are actually super important for recovery, progress, and preventing burnout.
Some of us have learned that the hard way!
But that doesn’t necessarily mean that you’re going to want to spend all of your rest days just lying around (I mean, you can if you want to). Sometimes, it’s best to do something intentional with the rest of your week in mind.
There are plenty of low-key things you can do to support your body, recharge, and stay on track with your goals. Let’s take a look at some helpful ways to make the most of your rest day.
What To Do on a Rest Day
1. Take a Walk
A light walk is a great way to keep your body moving without overdoing it. Walking helps boost circulation, reduce soreness, and support mental clarity, all without taxing your muscles. If you’re a woman, I highly recommend walking to support hormonal health, too!
Related Reading: My Favorite Weighted Vests For Walking
2. Stretch or Do Gentle Yoga
Rest days are perfect for slowing down with some deep stretching or a gentle yoga flow. Focus on opening up tight areas like your hips, hamstrings, and shoulders to promote flexibility and recovery. Trust me, this will help you throughout the rest of the week!
You Might Also Like: Easy Full Body Stretching Routine
3. Hydrate and Nourish Your Body
Use your rest day to really focus on hydration and nutrient-dense meals. Eating enough protein, fiber, and healthy fats helps your muscles repair and your energy stay balanced. Don’t forget the water and electrolytes if your workouts are high-intensity!
Related Reading: 13 Easy Ways To Drink More Water Every Day
4. Get Extra Sleep or Take a Nap
Sleep is your body’s best recovery tool. If you can, go to bed early or sneak in a short nap to give your body a little extra time to rebuild and recharge. Who knows, maybe you’ll hit a PR the next day!
5. Foam Roll or Use a Massage Gun
Show your muscles some love with foam rolling or self-massage. It helps release tension, improves blood flow, and can make your next workout feel so much better.
You Might Also Like: Foam Rolling For Beginners: Tips & Techniques
6. Plan Your Workouts for the Week
Stay on track by using your rest day to map out the week ahead. Whether you’re following a program or just deciding which days you’ll work out, planning helps you stay consistent and motivated.
7. Do a Fun, Low-Impact Activity
Rest day doesn’t have to mean doing nothing! Try something light and enjoyable like swimming, an easy bike ride, dancing in your kitchen, or playing with your kids at the park.
8. Check In With Your Goals
Take a few minutes to reflect on how things are going. Are you seeing progress? Do you need to adjust anything? Rest days are a great time to journal, set intentions, or track your habits.
9. Tackle a Small To-Do List
Use your extra energy to do something productive that doesn’t require a workout, like cleaning, organizing, meal prepping, or running errands. It keeps you feeling accomplished without overexerting yourself.
10. Practice Self-Care
Take a long bath, do a face mask, read a good book, or relax with your favorite show. Prioritizing rest and recovery isn’t lazy, it’s part of the process and something to be proud of!
Final Thoughts on What To Do on a Rest Day
Rest days are just as important as workout days, so don’t skip them or feel guilty for taking a break. Giving your body time to recover is key to staying strong, avoiding injury, and actually enjoying your fitness journey. Whether you’re stretching, walking, or just relaxing with a good book, these little things can make a big difference in how you feel and perform.
Listen to your body, take it slow, and remember that rest is part of the plan!
Until next time,
Chantal from Ironwild Fitness
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