Five Signs It's Time For a Recovery Day

Recovery plays an equally critical role as training in improving performance. Here are five signs it’s time for you to take a recovery day.

1. You’re Always Sore

Feeling soreness after a tough workout is normal, but if that soreness never seems to go away it’s likely time for a rest. Listen to your body and give it a little TLC with cold tub and hot tub contrast therapy or a deep-tissue massage.

2. Your Workouts Feel Unproductive

Are your normal workouts or short runs feeling more difficult than they should? Monitor how you feel throughout your training sessions. If you feel sluggish past the warm up or are struggling to finish your last several workouts, that’s your body’s way of telling you to slow down.

3. You’re Moody

Exercise puts stress on our body, which causes the stress hormone cortisol to release. If cortisol levels remain high for too long it’s going to take a toll on your mental health. If you feel easily irritated — or even anxious or depressed — it may be a sign you’re over training and need a recovery day.

4. You’ve Already Worked Out 5x That Week

In order to achieve muscle growth, it’s recommended to weight train at least twice a week. For more advanced athletes, this number is increased to 4-5 times a week. A good rule of thumb is three days on, one day off.

5. You’ve Hit a Plateau

Were you seeing progress and then suddenly it stalled? There could be several factors as to why your progress slowed down or even regressed, but oftentimes not getting adequate recovery is the culprit. Make sure to let your body repair itself properly with rest days.

Make Time for Recovery

Recovery is important to include in your training regimen. Your day off doesn’t always have to look like lounging on the couch and binge watching your favorite show. Go for an easy walk, do some light stretching or schedule a recovery day at Generator Athlete Lab. Your body will thank you.