Why Rest Days Are So Important
When you finally find an exercise you enjoy, it’s great to immerse yourself in it. Because unlike most of our favourite habits (like eating takeout in front of Netflix), this one is actually good for you - which means you can do it more often, right? Correct - but not all the time. Because just as it’s important to keep active, it’s equally as important to take adequate rest days. It’s all about balance, as they say.
Rest days are needed to allow your body - and your mind - to recover from your workouts, and if you want to enjoy sustained progress, you’re going to need to put your feet up every now and again. But how many rest days should you take, what are the benefits and do you need to spend all day glued to the sofa?
Let us take you through everything you need to know about rest and recovery.
BENEFITS OF REST DAYS
1. ALLOWS TIME FOR RECOVERY
Exercise is meant to feel challenging - it means your body has worked hard. But that means you need to give it adequate time to rest and consolidate the progress you’ve already made. If you push your brain too hard at work, you burnout. It’s the same with your body.
In fact, your muscle actually develops and grows in its ‘repair phase’. So, by allowing your muscles to rest, you’re essentially helping your muscles to get stronger, meaning you’ll be able to do the same workout with less effort in the future.
READ MORE: Everything You Need To Know About Building Muscle Naturally
2. REDUCES RISK OF INJURY
The more you overtrain muscle groups, the more likely you are to cause an injury. For example, if you were to squat with weights, ideally, you shouldn't train the same way again for a few days.
Although your muscles may ‘feel’ ready to train, your central nervous system might be pretty fatigued, leading to bad movement patterns and form, which can increase your risk of injury.
3. BOOSTS YOUR PERFORMANCE
If you knew you would actively perform better - and be able to push yourself further - by giving yourself a rest day, would that keep you out of the gym? Well, you’d better believe it!
Recovery days are vital in ensuring optimal performance during your training sessions. When your body is well-rested and you’ve had sufficient sleep, you’ll be able to maintain a higher intensity of exercise and put in the effort required to get the results you want.
Taking time off also helps to keep your motivation running on overdrive, preventing exercise from becoming a chore. It’s like they say, absence makes the mojo grow stronger.
4. HELPS YOU BUILD LONG-TERM HABITS
Maintaining a healthy lifestyle long-term means making it sustainable. But if you don’t factor in rest days, that becomes much harder, logistically and physically.
Taking rest days and establishing a flexible workout schedule that works around your lifestyle will help protect the longevity of your training and keep you fitter and stronger for longer.
READ MORE: How To Introduce Fitness Into Your Weekly Schedule
HOW OFTEN SHOULD YOU TAKE A REST DAY?
Rest days are there to be taken when you feel you need them - there’s no prescriptive as to exactly which days of the week they should fall on. However, the following factors will influence how often you should take a rest day:
- The type of training you do;
- The frequency of your training;
- The intensity of your training;
- Your age and genetics.
If you focus mainly on strength training, theoretically, you could take just one day a week. This is because your body will be somewhat ‘actively recovering’ during the week. For example, on your lower body day, your upper body will most likely be ‘resting’ and vice versa. However, if running or cardio is your holy grail, then you should look to double the amount of rest days you take.
The menstrual cycle can also affect some women too. During your period, your progesterone and oestrogen levels are at their lowest, which can make you feel more tired than usual. Discover how to sync your cycle with your training to optimise your workouts here.
SIGNS YOU NEED TO TAKE A REST DAY
There are a number of signs that can indicate you need to take a rest day, including:
- Sleeping issues. High levels of cortisol and adrenaline can make it hard to get quality sleep.
- Fatigue. Pay attention to extreme exhaustion. If you feel spent or are struggling to concentrate, let your body rest.
- Emotional changes. When you’re physically burnt out, hormones like serotonin and cortisol become imbalanced. This can cause changes like irritability, high stress levels, low motivation and mood swings.
- Persistent muscle or joint pain. While it’s normal to feel sore after exercise, persistent soreness is a red flag. It means your muscles haven’t recovered from previous workouts.
- Reduced performance. If your normal routine feels difficult, or if you stop seeing progress, take a rest day.
Actively listening to your body and being intuitive about how you move and treat your body is the key to monitoring burnout and fatigue levels.
READ MORE: Signs You’re Suffering From Exercise Burnout
WHAT TO DO ON REST DAYS?
Rest days look different to everyone. For some, it’s their time to go full-on couch potato mode with a pile of snacks (healthy, of course) and their favourite films lined up. Others enjoy indulging in self-care rituals and routines - looking after themselves from the inside out.
That being said, active recovery can be beneficial too. Low-impact workouts, like yoga, walking and swimming, help you stay active without overstressing your body. They also let you enjoy exercise in a more relaxing way.
However you choose to spend your downtime, make sure you’re allowing your mind to rest as much as your body.
Don’t forget your rest day essentials too! When we hear the term rest day, we tend to think of comfort and cosy vibes and that’s exactly what our loungewear collection is here to deliver. Featuring relaxed silhouettes, super comfy materials and chilled-out designs, our rest day pieces will ensure you can enjoy your rest day your way.
Whether you’re a novice or seasoned athlete, regular rest is essential to your wellbeing. Without enough breaks, you’re less likely to achieve the goals you set in the first place.
Letting your body rest is the best thing you can do for fitness success.
MOST POPULAR
Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!