Benefits of Taking a Week Off From Working Out

While consistent exercise is important for building endurance, improving strength, and losing weight, there almost always comes a time when you have to take a break. The great news is that it takes a lot more than a week off from working out to undo all your hard work. Don't hesitate to rest if you're feeling tired and sore. In fact, taking a week off from working out can even be beneficial if you structure it properly.

Should I Take a Workout Break?

There are different reasons why you may need to stop exercising for a certain period. If you've been injured or diagnosed with an illness, your doctor may tell you to stop working out. That's different than taking a break.

A voluntary exercise pause—or a workout break—is your choice. It is generally a response to your body's cues. Taking a week off from working out is a dedicated amount of time when you choose not to exercise.

You may need to take a workout break because you're tired, busy, or have other temporary priorities that need your full attention. Maybe you're bored and in danger of burning out or overtraining. Or you're going on vacation or have other life events that take you away from your workout routine.

How Taking a Workout Break Impacts Your Fitness

Try not to worry about losing the progress you've made. Research shows that it takes at least a few weeks for detraining to happen.

• Studies on recreational soccer players showed that three to six weeks of inactivity did not result in changes in aerobic capacity and muscle strength.
• Extremely fit exercisers will experience a rapid drop in fitness during the first three weeks of inactivity before it tapers off.
• It takes about two months of inactivity to lose the gains you've made exercising.

If you're concerned about the impact of taking a week off from working out, it can be helpful to consider what not taking a break can do. Medical experts provide two different terms for athletes who may be doing too much:

• Overreaching is when your training becomes excessive and performance lags. Overreaching can be short-term or long-term.
• Overtraining happens when overreaching is not addressed. Overtraining syndrome (OTS) lasts longer and involves more serious performance setbacks along with more severe symptoms such as hormone changes, depression, fatigue, and systemic inflammation.

Endurance athletes are at a particularly high risk for overreaching and overtraining. The endurance mindset encourages runners, cyclists, swimmers, and others to put in more and more hours of training to get stronger and faster. But at a certain point, performance suffers. Some researchers suggest using the term "paradoxical deconditioning syndrome" rather than overtraining syndrome.

Benefits of Taking a Break from Working Out

If you need to focus on a work situation, enjoy a family vacation, or manage a life event, taking a week off from working out allows you to restore balance. Studies have suggested that achieving work/life balance can improve job satisfaction, job performance, and organizational commitment, and it can also improve life and family satisfaction.

The same goes for workout/life balance. And the balance between work and health varies from one individual to the next.

If you feel that you may be overreaching or overtraining, take a break from working out. Listening to internal cues is important, but it is also important to listen to a coach or trainer who may be working with you. They may notice performance declines that suggest a break is in order.

Overtraining usually results from an imbalance in training: too many workouts and not enough recovery. Both the European College of Sport Science and the American College of Sports Medicine (ACSM) recommend rest and very light training as the best therapy for recovery from overtraining.

Signs You Need to Take a Workout Break

If you're not sure whether taking a week off from working out is the best decision, there are a few signs you can look for. These common symptoms indicate that a rest period may be warranted.

• Dreading your workouts
• Fatigue or physical exhaustion
• Poor performance
• Soreness that won't go away
• Feeling unmotivated or bored
• Lack of progress in your workouts

Don't forget how long it took you to get to where you are. A day, week, or month off doesn't need to deter you from your fitness goals. Taking a break may be just what you need to get back to your workouts with more energy and enthusiasm.

How to Take a Break From Working Out

There are a few things to consider when you take time off from exercise. Your workout break duration may depend on a few factors. And you should also consider alternate activities to keep your body healthy and active.

Duration

You may be surprised to learn that taking a few days or a full week off from working out won't necessarily hurt the gains you've made. Sometimes it's good to take extra days off to rid fatigue in your body.

Think about marathon runners. They will typically peak during training about two weeks before the marathon, then start tapering down so they are fully rested for the race.

There's no hard-and-fast rule about how many rest days to take or when to take them. The key is to listen to your body for signs of overtraining, and to your mind for signs of boredom or exhaustion.

Alternate Activities During Your Workout Break

During your week off from working out, try other activities that work your body in new ways. Things like playing paddleball on the beach, taking long walks in nature, and snorkeling are fun ways to keep moving without having to worry about doing long workouts. Consider it your time to explore new things and meet new people, and perhaps you'll find a new exercise to add to your routine once you're back on schedule.

Remember, you don't have to be completely inactive and this may be the perfect time to try activities you usually don't have time for. Leave the routine and the heart rate monitor at home. Maybe slip on a pair of comfy Lululemon joggers and try:

• A long, easy bike ride
• A yoga or Pilates class, or something new and different like boxing, Brazilian jiu-jitsu, dance, or climbing
• Leisurely yardwork
• Stretching
• Tossing a Frisbee or ball with a friend (or dog)
• A walk in the woods or along the sandy beach

How to Return to Exercise After a Break

Even if you only take a few days off, you may get sore when you return to your workouts. How sore often depends on genetics, how long you were out, and how intense your workout is. If you've taken a longer break, it's important to ease into your workouts to avoid injury and misery.

Whether you are starting to run again or heading back into the weight room, getting back on track is always possible, no matter how long it's been since you've worked out. It's tempting to want to make up for lost time and jump into an all-out workout routine, but that's the last thing you want to do. Not only will you risk being extremely sore, but you may also even risk injury.

Follow these basic principles to keep your body strong and healthy as you ease back into your workout routine:

• Give your body time. It may take up to three weeks to get back to where you were, depending on how much you did before and how much time has passed. Use the first two weeks to get a feel for your body and workouts.
• Start simple. If you had a routine you followed before, try a lighter version using lighter weights and less intensity.
• Take extra rest days. Coming back to exercise means you're going to be sore. Plan extra recovery days so your body can heal and grow stronger.

Each week, gradually increase intensity until you're back to your usual workout routine.

A Word From Verywell

Permitting yourself to take a break from working out can be uneasy, especially if you have worked hard to get to your current level of fitness. But athletes at every level need rest and recovery. Taking a short break from training can be just what your body needs to get to the next level of performance.

If you're considering taking a week off from working out, chances are your body is sending you a sign. Explore other activities, connect with family, and focus on other priorities in your life. Then come back to your workout program, recharged and ready to recommit. You've got this!