{"id":13328,"date":"2020-12-11T18:55:33","date_gmt":"2020-12-11T18:55:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=13328"},"modified":"2025-06-30T17:26:03","modified_gmt":"2025-06-30T17:26:03","slug":"taking-a-week-off-from-lifting","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/","title":{"rendered":"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Are_Rest_Days_Necessary\" >Are Rest Days Necessary?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#How_Can_You_Tell_If_You_Need_to_Take_a_Week_off_from_Lifting\" >How Can You Tell If You Need to Take a Week off from Lifting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#1_Decreased_performance\" >1. Decreased performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#2_Plateaued_progress\" >2. Plateaued progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#3_A_compulsive_need_to_workout\" >3. A compulsive need to workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#4_Loss_of_appetite\" >4. Loss of appetite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#5_Insomnia_or_restless_sleep\" >5. Insomnia or restless sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#6_Loss_of_enthusiasm_and_lack_of_energy\" >6. Loss of enthusiasm and lack of energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#7_Lowered_immunity\" >7. Lowered immunity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#8_More_injury_and_pain_in_muscles_and_joints\" >8. More injury and pain in muscles and joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#9_Depression_and_other_mental_health_problems\" >9. Depression and other mental health problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#10_Insatiable_thirst_7\" >10. Insatiable thirst (7)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#11_Chronic_fatigue\" >11. Chronic fatigue\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#What_Are_the_Benefits_of_Taking_a_Week_off_from_Lifting\" >What Are the Benefits of Taking a Week off from Lifting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#It_helps_with_muscle_recovery_and_building\" >It helps with muscle recovery and building<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Prevents_muscle_fatigue\" >Prevents muscle fatigue<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Reduces_risk_of_injury\" >Reduces risk of injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Helps_you_sleep_morebetter\" >Helps you sleep more\/better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Its_good_for_your_mental_health\" >It\u2019s good for your mental health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Is_It_Okay_to_Take_a_Week_off_from_Lifting\" >Is It Okay to Take a Week off from Lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#What_Happens_After_Taking_a_Week_off_from_Weightlifting\" >What Happens After Taking a Week off from Weightlifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Is_it_OK_to_skip_a_week_of_lifting\" >Is it OK to skip a week of lifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Does_taking_a_week_off_from_lifting_help\" >Does taking a week off from lifting help?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Can_taking_a_week_off_from_lifting_help_painful_joints\" >Can taking a week off from lifting help painful joints?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Will_I_lose_muscle_after_1_week_off\" >Will I lose muscle after 1 week off?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Do_you_grow_muscle_during_a_rest_week\" >Do you grow muscle during a rest week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#Is_taking_2_weeks_off_from_the_gym_Bad\" >Is taking 2 weeks off from the gym Bad?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What would you say if someone told you that taking a week off from lifting could help you lose weight and even build muscle? Chances are you\u2019d think they were lying through their teeth.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re on a weight loss or bodybuilding journey, you know how important weightlifting is to your goals. However, dedicating ample time to the gym and not taking enough rest could actually cause more harm than good to your gym endeavors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019re going to look at how to tell if you need to take a week off from weightlifting, highlight the benefits of taking a week off from lifting, and examine why rest days are necessary, what to do on rest days, what happens when you take a week off from training, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Rest_Days_Necessary\"><\/span><b>Are Rest Days Necessary?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they are, and not taking sufficient rest can have a negative impact on your health, muscles, or fitness goals. But, what exactly are rest days?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The name speaks for itself. They are days when you take some time off from your usual workout regimen, which gives your body, mind, and muscles time to recover from the strain of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days come in two forms (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13719308-passive-vs-active-recovery\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Passive rest days aka passive recovery &#8211; Passive recovery requires no form of exercise at all. This is your chance to relax or be a couch potato. Whether you choose to read, sleep, or binge on your favorite shows, the choice is yours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active rest days aka active recovery &#8211; Unlike passive recovery where you do absolutely nothing, on an active rest day, you\u2019ll still do some physical activity. Unlike normal workout days where you have a structured workout, during active recovery, your physical activity should be limited to low or moderate intensity such as walking, stretching, yoga, hiking or Tai Chi (<\/span><a href=\"https:\/\/www.self.com\/story\/best-activities-for-active-recovery-day\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">So are rest days necessary?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, they are.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking a week off from lifting every once in a while can be an effective way to progress your physical and performance results. If you want to see results, rest is non-negotiable. Rest allows your muscles to repair and rebuild themselves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When we work out, the strain causes microscopic tears in the muscle fibers, but rest gives the body time to repair and rebuild these muscles, which makes them stronger for the next challenge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Runners World, <\/span><\/i><span style=\"font-weight: 400;\">the body requires a minimum of 36 to 48 hours to rebuild (<\/span><a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a20864022\/why-rest-days-are-important\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Without this essential muscle recovery time, you\u2019ll end up being extremely sore, and you won\u2019t achieve the gains you wish for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This time is also essential as it helps prevent muscle and body fatigue and can even boost your overall performance while training (<\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/rest-day\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Rest days are typically one to two days, sometimes three (<\/span><a href=\"https:\/\/www.brit.co\/how-many-rest-days-per-week\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">), but this can be extended to a full week, particularly for people who do incredibly intense exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/Snacks-With-No-Carbs.png\" alt=\"taking a week off from lifting\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Tell_If_You_Need_to_Take_a_Week_off_from_Lifting\"><\/span><b>How Can You Tell If You Need to Take a Week off from Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sometimes when you\u2019re training incredibly hard, your body can start to turn against you, showing you signs that it needs you to take a break and stop being put through so much.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some signs that you need a week off from the gym and lifting include (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/12-signs-youre-overtraining\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6466\/overtraining-9-signs-of-overtraining-to-look-out-for\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Decreased_performance\"><\/span><b>1. Decreased performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the most obvious sign that you should consider taking a week off from lifting. Have you noticed that your strength and muscle endurance has decreased? This could manifest as an inability to lift for as long as you once could or the weights that you were more than comfortable working with suddenly feel like boulders. If this is happening to you, it\u2019s high time you said a temporary goodbye to the gym and took a week off to recuperate and rest.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Plateaued_progress\"><\/span><b>2. Plateaued progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plateaus are often associated with weight loss, where the scale stops going down despite consistent exercise and a proper diet. In some cases, the weight may even start going back up instead of simply stopping at one number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise already places stress on the body, and overdoing it will cause more stress. In such a case, the body responds by pumping out more cortisol (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13722980-how-to-exercise-to-lose-weight\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In regular amounts, cortisol is a useful hormone, but in excess, it can cause a number of problems, such as increased appetite, inflammation, insulin resistance, and slow metabolism. These can all ultimately lead to fat storage in the body and weight gain (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/22187-cortisol\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plateaus aren\u2019t limited to weight loss and they happen with muscle growth and strength gains too. This generally manifests as a lack of progress despite consistent efforts in strength training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As stated above, working out tears down muscles, and rest days give them time to heal, recover, and grow. Without this break, your muscles will take longer to recover and may have a hard time fully healing. Continuing to work out will lead to muscle damage where you lose muscle strength and muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7284919\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_A_compulsive_need_to_workout\"><\/span><b>3. A compulsive need to workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There is a stark difference between dedication and obsession. If you realize that you\u2019re always thinking about your next workout and doing so several times a day, you should reflect on why this is, and consider taking a week off for not only your physical health, but your mental health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown compulsive exercising to be linked to eating disorder pathology, perfectionism, neuroticism, narcissism, and obsessive-compulsive traits. This issue has further been linked to negative consequences such as injuries, social impairment, and depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5386595\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you realize that you\u2019re constantly obsessing over how much time you spend in the gym, how many calories you burn in a session, how you can burn more next time, and how many calories you eat in a day, then it\u2019s probably time to analyze the situation and consider taking some rest.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Loss_of_appetite\"><\/span><b>4. Loss of appetite<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A loss of appetite due to too much exercise isquite common, particularly among competitive athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published in <\/span><i><span style=\"font-weight: 400;\">Nutrients <\/span><\/i><span style=\"font-weight: 400;\">in 2017, researchers found that exercise can put a lot of stress on the body, which can lead to a hormonal imbalance. This imbalance affects ghrelin and leptin, the hunger and satiety hormone, causing food consumption to significantly decrease. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579705\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This typically occurs in individuals who participate in intense exercise regimens such as professional athletes and bodybuilders. If you feel you are experiencing a loss of appetite start paying attention to the intensity of your current exercise regimen, your nutrition intake and your hunger cues.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Insomnia_or_restless_sleep\"><\/span><b>5. Insomnia or restless sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In normal circumstances, exercise is a great tool to help you sleep. However, too much exercise can do the exact opposite. When you work out too much, your body becomes more exhausted and stressed, keeping you from sleeping well and restfully.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is important for weight loss and also great for muscle building (<\/span><a href=\"https:\/\/www.sleep.org\/how-sleep-adds-muscle\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Without it, you may end up losing muscle (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/203436\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">) and gaining weight (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/molecular-ties-between-lack-sleep-weight-gain\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). The average adult requires 7 to 9 hours of sleep per night (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/how-much-sleep\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">), so you should reduce your gym\/lifting time and allow yourself to sleep more if you notice this happening. It\u2019s not lazy, it\u2019s healthy.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/17-7-intermittent-fasting\/\"><i>17\/7 Intermittent Fasting: A Practical Approach to Time-Restricted Eating<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Loss_of_enthusiasm_and_lack_of_energy\"><\/span><b>6. Loss of enthusiasm and lack of energy<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is not unusual to want to skip a gym session or feel too exhausted to go and work out after a long day. However, as an exercise enthusiast, if you constantly lack the energy to go to the gym or work out at home, it may be time to take a week or two off from lifting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Why-Did-I-Gain-10-Pounds-In-A-Week.png\" alt=\"taking a week off from lifting\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Lowered_immunity\"><\/span><b>7. Lowered immunity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Moderate workouts have been proven to help build a strong immune system, lower the risk of diabetes, and even prevent certain cancers. However, overtraining has the opposite effect. Overdoing it with your weightlifting routine can make you susceptible to illness for up to 72 hours (<\/span><a href=\"https:\/\/www.verywellfit.com\/exercise-and-immunity-3120439\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8_More_injury_and_pain_in_muscles_and_joints\"><\/span><b>8. More injury and pain in muscles and joints<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you train too much without giving the body the time it needs to recover, you end up working out in a weakened state. This increases your risk of injury as you are unable to keep the correct form or lift heavy weights as well as you previously could. You may also end up aggravating old injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overused muscles and joints also tend to feel heavy, sore, and stiff (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Taking a week off from lifting is essential if you want to prevent these gym\/exercise-related injuries, in addition to preventing stiffness and soreness of joints\/muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"9_Depression_and_other_mental_health_problems\"><\/span><b>9. Depression and other mental health problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking a week off from lifting could actually save your mental health. In many cases, people use exercise as a way of dealing with mental health issues, but overdoing it can have the opposite effect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frustrations from not sleeping well can cause poor performance and high expectations, the habit of not eating enough, plateaued progress, and increased stress levels (<\/span><a href=\"https:\/\/www.verywellfit.com\/in-the-forum-can-exercise-cause-depression-3976865\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) may lead to depression, irritability, and agitation.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Insatiable_thirst_7\"><\/span><b>10. Insatiable thirst (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1317287\/\"><b>7<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This may be because your body is in a catabolic state &#8211; burning and consuming muscle as energy &#8211; which can lead to dehydration.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this can be solved simply by drinking plenty of water, it is a sign that bigger trouble is on the horizon, and taking a week from weightlifting could prevent worse damage.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"11_Chronic_fatigue\"><\/span><b>11. Chronic fatigue\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is not normal to feel constantly fatigued and in this case, you should take a break from your routine to allow your body to recover. A passive rest week could be more beneficial than an active one.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Taking_a_Week_off_from_Lifting\"><\/span><b>What Are the Benefits of Taking a Week off from Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several benefits to taking a week off from weightlifting, both mental and physical:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_helps_with_muscle_recovery_and_building\"><\/span><b>It helps with muscle recovery and building<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is probably one of the biggest benefits to having a rest day or a rest week. As previously mentioned, whenever we are engaged in strength training, the stress we put on our muscles ends up causing microscopic tears in the muscle tissue. The more you work out, the more the muscles tear.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resting gives the muscles time to heal, repair, and grow. To anyone who may not be aware of it, when you take a rest day or a rest week, fibroblasts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5079803\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">), through the process of muscle fibrosis, heal and repair the muscle tissue, which makes them bigger and stronger.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Prevents_muscle_fatigue\"><\/span><b>Prevents muscle fatigue<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle fatigue is a decrease in maximal force or power production in response to contractile activity (contraction) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5668469\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). When we consume carbohydrates, they\u2019re later turned into glycogen that the body and muscles break down during exercise to use as fuel (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/neuroscience\/glycogen\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resting allows the body and muscles to replenish their glycogen stores, which will be later used during the next workout session. Without this, the stores remain empty, which can lead to muscle fatigue.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduces_risk_of_injury\"><\/span><b>Reduces risk of injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you overtrain, you\u2019re exhausted and this means that your form could be off, your balance could be compromised, and you may drop a weight or miss a step, which could lead to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even worse, if you\u2019ve been injured before you\u2019re more likely to re-injure an area without proper exercise and rest.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Helps_you_sleep_morebetter\"><\/span><b>Helps you sleep more\/better<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A rest week means you\u2019re not pushing yourself to the limits (or as much as you\u2019re used to). This means that you can prioritize getting the recommended 7 to 9 hours of uninterrupted sleep every adult needs. Getting enough sleep means better immunity, better weight loss\/management, mental clarity, reduced stress, and better moods (<\/span><a href=\"https:\/\/health.gov\/myhealthfinder\/healthy-living\/mental-health-and-relationships\/get-enough-sleep\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_good_for_your_mental_health\"><\/span><b>It\u2019s good for your mental health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weightlifting is not just a physical endeavor, it\u2019s also a mental one, and overtraining can lead to depression, lack of motivation, and moodiness. Taking a week off from lifting can prevent all of these factors and once you go back to working out, your mind will be clearer and more enthused.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Take_a_Week_off_from_Lifting\"><\/span><b>Is It Okay to Take a Week off from Lifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen from the above side effects of too much working out and the benefits of rest days, it is 100 percent okay if you want to take a week off from lifting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_After_Taking_a_Week_off_from_Weightlifting\"><\/span><b>What Happens After Taking a Week off from Weightlifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you take a week off from the gym every 8 to 12 weeks, your muscles, tendons, and ligaments get a chance to repair themselves and the glycogen energy stores in your muscles and liver will be fully replenished (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a756171\/why-you-need-to-spend-a-week-away-from-the-gym\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Testosterone levels in men, which decrease during overtraining, recover. Your motivation for working out also increases and you may even find that your intensity levels go up (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/using-a-recovery-week-to-propel-your-muscle-building-efforts.html\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re worried about losing your gains by taking a week off from training, you can rest easy. While your aerobic conditioning may reduce slightly (<\/span><a href=\"https:\/\/www.self.com\/story\/this-is-what-happens-to-your-body-when-you-take-a-break-from-working-out\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">), your gains can easily survive a week-long break. Loss of muscle is said to only become visible if you take a break of two to three weeks from weightlifting (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/your-body-2-weeks-no-exercise\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/time-restricted-eating-vs-intermittent-fasting\/\"><i>Time Restricted Eating vs Intermittent Fasting: Are They The Same?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-Day-Full-Body-Workout-Routine.png\" alt=\"taking a week off from lifting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_OK_to_skip_a_week_of_lifting\"><\/span><strong>Is it OK to skip a week of lifting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. There\u2019s no need to beat yourself up for having or wanting to take a week off from lifting. Limited workout breaks will actually help your weight loss and muscle gains more than you think.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_taking_a_week_off_from_lifting_help\"><\/span><strong>Does taking a week off from lifting help?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it does. It is helpful to both your muscles and your mental health.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_taking_a_week_off_from_lifting_help_painful_joints\"><\/span><strong>Can taking a week off from lifting help painful joints?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it can. Overworking your joints during exercise can cause them to flare up and ache, so resting for a week can help. However, if the pain doesn\u2019t subside within two weeks, it is advisable to see a doctor, as you may have injured yourself (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/6466\/overtraining-9-signs-of-overtraining-to-look-out-for\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_muscle_after_1_week_off\"><\/span><strong>Will I lose muscle after 1 week off?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you won\u2019t. Muscle loss is said to happen after two to three weeks of not working out (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/your-body-2-weeks-no-exercise\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-lose-muscle-mass\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_grow_muscle_during_a_rest_week\"><\/span><strong>Do you grow muscle during a rest week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you do. As stated above, muscle recovery time is 24 to 48 hours after light or moderate exercise. Intense workouts may require up to 72 hours for recovery (<\/span><a href=\"https:\/\/www.bodybuilding.com\/content\/the-science-of-muscle-recovery-how-long-should-you-rest-between-workouts.html\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). When muscles repair, they grow bigger and stronger.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_taking_2_weeks_off_from_the_gym_Bad\"><\/span><strong>Is taking 2 weeks off from the gym Bad?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While taking a week off from exercising is perfectly okay, taking two weeks or more off isn\u2019t advisable. Cardiovascular fitness often starts to decrease in the first week and after two weeks, you start to lose muscle mass and strength (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/your-body-2-weeks-no-exercise\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). If you don\u2019t need to, you should keep your gym breaks to just a week and no more than two weeks.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, taking a week off from lifting is absolutely beneficial for your physical and mental health. It is advised to take a week-long break from weightlifting as often as every 8 to 12 weeks. I<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A rest day or two every week is a better way of preventing overtraining. If you feel that this is not enough, then taking three days to a week off from weightlifting could work for you. You should always do what works best for you and your body. Weight loss, toning, and muscle gain are not worth causing injury to yourself.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What would you say if someone told you that taking a week off from lifting could help you lose weight and even build muscle? Chances are you\u2019d think they were lying through their teeth. If you\u2019re on a weight loss or bodybuilding journey, you know how important weightlifting is to your goals. However, dedicating ample [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":77046,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[109,215],"class_list":["post-13328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains - BetterMe<\/title>\n<meta name=\"description\" content=\"\u27b1 TAKING A WEEK OFF FROM LIFTING can help you tone up, maximize your gains, and aid weight loss. \u27b1 Check out this article to find out how!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains\" \/>\n<meta property=\"og:description\" content=\"\u27b1 TAKING A WEEK OFF FROM LIFTING can help you tone up, maximize your gains, and aid weight loss. \u27b1 Check out this article to find out how!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-30T17:26:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\"},\"headline\":\"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains\",\"dateModified\":\"2025-06-30T17:26:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\"},\"wordCount\":2402,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1.png\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What would you say if someone told you that taking a week off from lifting could help you lose weight and even build muscle? Chances are you\u2019d think they were lying through their teeth.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re on a weight loss or bodybuilding journey, you know how important weightlifting is to your goals. However, dedicating ample time to the gym and not taking enough rest could actually cause more harm than good to your gym endeavors.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019re going to look at how to tell if you need to take a week off from weightlifting, highlight the benefits of taking a week off from lifting, and examine why rest days are necessary, what to do on rest days, what happens when you take a week off from training, and much more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Rest Days Necessary?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, they are, and not taking sufficient rest can have a negative impact on your health, muscles, or fitness goals. But, what exactly are rest days?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The name speaks for itself. They are days when you take some time off from your usual workout regimen, which gives your body, mind, and muscles time to recover from the strain of exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Rest days come in two forms (<\/span><a href ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\",\"url\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\",\"name\":\"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1.png\",\"dateModified\":\"2025-06-30T17:26:03+00:00\",\"description\":\"\u27b1 TAKING A WEEK OFF FROM LIFTING can help you tone up, maximize your gains, and aid weight loss. \u27b1 Check out this article to find out how!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1.png\",\"width\":1920,\"height\":1200,\"caption\":\"Taking A Week Off From Lifting\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fitness Tips\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/fitness-tips\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\",\"name\":\"\u0421. 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Kamau, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Hollee Mohni, RD, CPT","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f"},"headline":"Taking A Week Off From Lifting: How Rest Days Could Help You Maximize Your Gains","dateModified":"2025-06-30T17:26:03+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/"},"wordCount":2402,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/taking-a-week-off-from-lifting\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Taking-A-Week-Off-From-Lifting_-How-Rest-Days-Could-Help-You-Maximize-Your-Gains-1.png","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">What would you say if someone told you that taking a week off from lifting could help you lose weight and even build muscle? Chances are you\u2019d think they were lying through their teeth.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=taking_a_week_off_from_lifting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re on a weight loss or bodybuilding journey, you know how important weightlifting is to your goals. However, dedicating ample time to the gym and not taking enough rest could actually cause more harm than good to your gym endeavors.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019re going to look at how to tell if you need to take a week off from weightlifting, highlight the benefits of taking a week off from lifting, and examine why rest days are necessary, what to do on rest days, what happens when you take a week off from training, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Are Rest Days Necessary?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, they are, and not taking sufficient rest can have a negative impact on your health, muscles, or fitness goals. But, what exactly are rest days?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The name speaks for itself. 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