Active Rest Days: Benefits, Workouts, and Recovery Tips

One of the changes I saw the most benefit from in my fitness routine was turning my rest days into active rest days. I’ve found that active rest days can actually help you recover faster, reduce soreness, and keep your body moving without the stress of a full workout.

Instead of skipping movement altogether, active rest lets you recharge with low-intensity activities that support recovery—and make you feel better heading into your next training session.

What Are Active Rest Days?

Active rest days involve lighter, lower-intensity movement than your training days. Think of it as giving your muscles a break while still promoting blood flow, reducing stiffness, and preventing burnout.

Unlike complete rest days (where you don’t work out at all), active rest keeps your body gently moving so recovery feels smoother and more intentional.

Why Active Rest Days Are Important

Active rest days need better PR – giving your muscles a chance to recover is essential and it’s the last thing from being lazy. Taking active rest isn’t “slacking”— it’s smart training. Here’s why:

Physical recovery: Your muscles repair and joints get the downtime they need.
Mental benefits: Gentle movement boosts mood, lowers stress, and gives you a mental break from high-intensity workouts.
Long-term consistency: Regular recovery prevents overtraining and helps you stay consistent over months, not just weeks.
Burnout prevention: You’ll actually look forward to workouts instead of dreading them.

What To Do on Active Rest Days

Most importantly, these days should be enjoyable, not exhausting. Some ideas:

Walking (outdoors or on an incline treadmill—my personal go-to)
Gentle yoga or stretching
Swimming or easy cycling
Foam rolling or mobility work
Playing tennis or pickleball – make it fun!

Tip: Keep the intensity low. You shouldn’t feel fatigued afterward—just refreshed.

How To Structure Your Active Rest Days

Timing: 20–45 minutes of movement is plenty.
Pair it with recovery basics: hydration, balanced nutrition, and quality sleep.
Consistency matters: In my Strength Guides, I include 2 active rest days per week to give your body space to recover without losing momentum.

Common Mistakes to Avoid

Overdoing it: DO NOT turn your rest day into another workout!!! You have to change your mentality around all workouts needing to be intense to see progress – trust me!
Skipping it entirely: Rest days are essential for progress.
Ignoring mobility or stretching: These small things make a huge difference in recovery.
Not listening to your body: Some days you might need more rest—honor that. If you’re feeling fatigued and low energy, give yourself a complete day (or two!) of rest.

Want To See More Progress in Your Fitness?

The best thing you can do is commit to a structured plan (especially one that hits every muscle group, avoids plateau and builds in active rest!). I developed two guides (GOOD SWEAT Strength and GOOD SWEAT Level Up) that utilize progressive overload to help you feel your absolute best and get into the best shape of your life – and it worked for me! Shop the Strength Bundle here.