The golden question. While recovery needs can vary depending on your goals, training intensity, and fitness level, here’s a general rule of thumb: Give each muscle group at least 48 hours of rest between intense strength sessions.
That doesn’t mean lying on the couch for two days (though if your body is begging for it, listen). Active recovery—like walking, stretching, yoga, or even light mobility work—can help improve circulation and ease soreness while giving your muscles time to repair.
Here’s a sample weekly split for balanced recovery:
- Monday – Upper body strength
- Tuesday – Light cardio or mobility work
- Wednesday – Lower body strength
- Thursday – Rest or gentle yoga
- Friday – Full-body functional training
- Saturday – Active recovery (walk, swim, etc.)
- Sunday – Complete rest or mindfulness practice
The takeaway? Schedule your rest days like you do your workouts. They’re not a sign of weakness—they’re part of the plan.
