Muscle & Fitness Hers

Ask the Experts: How Many Rest Days Do I need between strength workouts

Our expert Gino Caccavale answers our reader's questions.

TEST

Q: How many rest days do I need between strength workouts? 

A: “Proper rest allows muscles to grow and become stronger. If you shortchange yourself, you’ll hamper results while increasing injury risk,” says Hers technical adviser Gino Caccavale. You need at least 48 hours between each body part to fully recover from training. If you lift every day, focus on one muscle group each workout and train the opposing muscle group the next day. And don’t forget actual rest! Muscles repair during sleep, so it’s just as important to get enough rest at night.

Try this sample schedule:

DAY 1 back, glutes, abs (rectus and transverse)

DAY 2 chest, abs (obliques and transverse)

DAY 3 legs

DAY 4 arms, abs (rectus and transverse)

DAY 5 shoulders, abs (obliques and transverse)

CARDIO: Add 30 minutes on any strength day but legs 

 

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