Question of Resistance Training #2 & 3: Off Days and Weeks

Question:  Do you ever suggest taking a full week off of working out for recovery?

Answer:  Yes.  Most experts agree taking 5-7 days off of training every 12-16 weeks is ideal.  This is best done on weeks when vacations are planned because people are away from home.  Doing this towards the end of each fiscal quarter works well.  For example at the end of the first quarter spring break trips are often planned.  The second quarter ends with the 4th of July.  Labor Day weekend is close to the end of the third.  Finally, the holiday season is near the end of the forth.  If a person is able to get out of town around these dates and avoids the gym it results in a great physical and mental break.  This allows people to come back to the gym refreshed with renewed energy to accelerate progress on their next program.

Question:  How many days/week do you suggest taking off from working out?

Answer:  If you are using a well-designed resistance training program and are following a nutrition plan that fits your body type most people only need to work out 3-4 days/week (3-4 days away from the gym) to get great results.  There are exceptions to this rule that is beyond the scope of this post (Triathletes, Physique Competitors, etc.), but most people need to understand the reason why they aren’t making the progress they desire is because they are under recovered or over trained.  Allowing 3-4 days of recovery and 5-7 days off every 12-16 weeks can help you avoid this issue.  However, if you MUST get in the gym more, try a relaxation based yoga class for recovery 1-2 days/week.