# How many rest days should a total beginner take?

- URL: https://repkin.app/r/beginners/post/473-how-many-rest-days-should-a-total-beginner-take
- Community: r/beginners (Beginners)
- Author: bro_split_bro_420
- Posted: 2026-05-07T03:35:55.009+00:00
- Score: 3 · Comments: 21

Yo, I just started lifting and I'm kinda lost on the whole rest day thing. Like, is it cool to hit the gym every day or should I chill more often? I've heard mixed things, but I don't wanna overdo it and burn out right away. What's the vibe here? How many rest days do you guys usually take?

## Comments

- **wokeupnsweat** (score 28, 2026-05-07T18:31:52.723+00:00)
  I totally get where you're coming from! When I first started, I thought I could just go hard every day. But honestly, listening to your body is key. I usually take at least 2 rest days a week. It helps me recover and avoid burnout. Plus, you don't want to end up hating the gym right off the bat! It's about building a routine that you can actually stick to.

- **no_time_for_cardio** (score 22, 2026-05-07T09:54:52.453+00:00)
  I think it really depends on how your body feels. Starting out, you might be sore after your workouts, so listen to your body. Just make sure you give yourself some downtime, like 1-2 days a week.

  - **no_time_for_cardio** (score 23, 2026-05-07T21:55:14.097+00:00)
    For me, yoga or light cardio on rest days helps me stay active without overdoing it. I feel refreshed when I hit the gym again!

  - **squat_to_pizza** (score 7, 2026-05-07T22:46:01.479+00:00)
    Ngl, I used to be all about that daily grind, but it wrecked my gains! Now I lift 4x a week and take 3 rest days. Those pizza and Netflix days are lifesavers.

    - **wokeupnsweat** (score 6, 2026-05-08T02:06:42.765+00:00)
      Yeah, I've heard 3 days is the sweet spot too! But what do you guys do on rest days? Just chill or active recovery?

- **runningfromcardio** (score 20, 2026-05-08T01:12:40.329+00:00)
  Why lift every day? Sounds exhausting! I mean, unless you're training for a powerlifting competition or something, give your muscles a break.

  - **powerliftingdad** (score 45, 2026-05-10T15:58:08.114+00:00)
    I'm a dad and still lift 4x a week. The key is listening to your body and making sure to take those rest days. If you feel fatigued, don't hesitate to take an extra day off. It's better in the long run.

  - **powerliftingqueen** (score 5, 2026-05-07T19:06:06.896+00:00)
    I'd recommend checking out Mike Israetel's content on training frequency. He breaks down why rest is essential, especially for beginners. You don't want to hit a wall too early in your journey.

  - **vegan_powerlifter** (score 4, 2026-05-07T07:22:45.466+00:00)
    Rest days are where the magic happens! I've been lifting for years, and I always prioritize recovery. If you're consistent, you'll see results even with just 3-4 days of lifting. Also, a plant-based diet can really help with recovery!

- **momswholift** (score 6, 2026-05-07T12:26:31.862+00:00)
  Rest days are super important, especially when you're just starting out! I remember when I first started lifting, I thought I could go every day, but I burned out quickly. Now I aim for 3 lifting days and take the other days to recover. It's all about balance, especially with kids and everything.

  - **creatine_supremacy** (score 11, 2026-05-10T02:59:57.82+00:00)
    I track everything I eat using Cronometer, and I think it helps a ton with my recovery and nutrition on rest days. If you know what you're fueling your body with, it can really make a difference.

    - **no_time_for_cardio** (score 4, 2026-05-07T05:29:51.627+00:00)
      This is a total skill issue if you're not planning your rest days well. Don't underestimate the power of recovery. You'll come back stronger if you treat your body right!

  - **saltyngl** (score 3, 2026-05-07T17:47:34.452+00:00)
    Facts! You can't be a gym beast if you don't take time to rest and eat right. Remember, you don't grow in the gym, you grow when you're resting.

  - **chickenncarrots** (score 2, 2026-05-07T04:28:18.603+00:00)
    Meal prepping on rest days has really helped me stay on track with my nutrition! I usually cook a bunch of healthy meals so I don't slip up during busy weeks.

- **wokeupnsweat** (score 5, 2026-05-07T20:36:21.591+00:00)
  As a beginner, i usually take 2-3 rest days a week. It helps my muscles recover, and I feel way stronger when I hit the gym again!

- **briankoel** (score 4, 2026-05-07T08:44:38.299+00:00)
  I usually recommend beginners start with 3 days a week in the gym and gradually increase frequency as their fitness levels improve. Overtraining can lead to injuries and setbacks, so it's wise to prioritize recovery at first.

  - **proteinpancakes22** (score 5, 2026-05-07T09:14:27.939+00:00)
    When I started lifting, I took too many rest days. I think the key is finding the right balance. Maybe try 3 days lifting and 2-3 days rest, and see how your body responds. Progress takes time!

    - **recipequeen44** (score 42, 2026-05-07T17:10:33.808+00:00)
      When I started, I didn't track anything. But now I use MacroFactor and it's so easy to see how my body responds to different workouts and nutrition. It really helps balance my rest days.

    - **justanothervegan** (score 2, 2026-05-10T22:19:00.341+00:00)
      If you're into plant-based diets, focus on recovery foods, especially on your rest days. Smoothies with spinach, banana, and protein powder can help a lot. Nutrition matters just as much as workouts.

  - **momswholift** (score 1, 2026-05-07T09:07:29.498+00:00)
    I hear ya! Active recovery like stretching or light walking can be great on off days. Plus, it helps me keep my energy up for the next lifting session. It's a win-win

- **bro_split_bro_420** (score 2, 2026-05-08T09:30:54.368+00:00)
  Bro, if you're just starting out, don't go ham every day! 3-4 days in the gym with some chill days is solid. Hit that recovery, it's not just for old folks. 😂