Rest days are part of the plan, not a pause

It can feel like progress only happens when you're working hard, but recovery time is built into the guidance for a reason. Canada's movement guidelines recommend muscle-strengthening activities at least twice a week, and the U.S. National Institute on Aging (NIA) suggests avoiding working the same muscle group on any two days in a row, to allow for recovery between sessions.

A rest day from strength work doesn't mean doing nothing. It can still include a walk, light stretching or time on your feet.

Try this today: Look at your week and pencil in two or three strength days with at least one day between them, such as Monday and Thursday. If you like training more often, alternate: legs one day, upper body the next. Seated strength days count too.

The NIA also notes that overdoing strength exercises can cause exhaustion, sore joints, and muscle pain or injury. If you notice those, add more recovery time or make your sessions lighter.

Safety note: Sharp or sudden pain, heavy swelling, or pain that changes how you move is more than normal soreness. Stop that activity and check in with a health professional.

Sources

• U.S. National Institute on Aging: Three types of exercise can improve your health and physical ability (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 65+ (CSEP) (opens in a new tab)