What’s the differentiation between a full rest and an active rest day? Let’s be honest, most of us don’t push ourselves in the gym as much as we could — taking it too easy on active rest days doesn’t do us any favors. 

Our bodies — especially our muscles — are able to withstand a lot and need to be worked to trigger growth. If we don’t push ourselves to the limits, we seldom see the results we want, which can cause frustration and confidence issues. You know your body better than anyone else, but you need to understand that a little muscle soreness won’t hurt you. Instead of taking a full rest day with no physical activity, get moving and incorporate an active rest day. Active rest doesn’t mean doing 20 crunches and leaving the gym, that’s the average Joe method.

It’s Time to Get Active

You need to get your butt in the gym and work on one of your weaknesses or troubled areas. Here are a few common activities and exercises that fit the bill.

Calf Raises

Calf Raises

Calf raises will strengthen the gastrocnemius and soleus muscles. Strengthening these two muscles will strengthen your achilles tendon, and also give definition to your lower leg, improving its appearance.

Forearm Training

forearm exercise

You forearms muscles are used every time you pick up a weight. Stronger forearms lead to an increased grip strength and effectiveness during your training routine, which will allow you to lift more weight.

Rear Delts Training


Training the most mobile joint in your body should be at the top of your priority list. Shoulders, especially rear delts, is a necessity if you want to maintain good posture and prevent rotator cuff injuries. 



Basketball is a very popular and fun sport to play with some friends. It provides a tough physical workout that challenges your endurance, balance, and aerobic capacity. Did I mention you can burn 630-750 calories playing for an hour. 


Rowing Machine

Rowing intensely works your legs and your upper body, and you will also incorporate some core. Increase your posture, and burn more calories than most other endurance activities. 

Keep in mind that you’re trying to actively boost your routine rather than sitting on the couch pondering your fitness level. Bottom line, you won’t regret it and you will feel a hell of a lot better when you walk out of the gym with your head held high.