To ask whose who exercise regularly (4-5x a week): how do you know when your body needs a break and how often do you take one?

[PearlBee]

I’m curious about how people who work out frequently recognise when their bodies need a rest. Do you rely on physical signs, like fatigue/soreness, or do you have a set schedule for taking breaks? How often do you find it necessary to step back from your routine?

Body feels tired and achy, don't want to work out when usually I enjoy it, can't lift as heavy when at the gym

I sometimes use my hrv as a measure. It is around 10 points lower when I am still in recovery.

Garmin usually tells me when I need a rest day. But regardless of that, I'll take 1 or 2 rest days a week anyhow

I run 2 - 4 days a week, do another sport between 1 - 3 times a week.

I walk quite a lot, and would still walk on a "rest" day. I need to fit in a pilates class or some other kind of S&C!

I listen to my body. If I’m too tired I’ll let myself rest. Taking a day or two off usually helps motivate me to push myself a little bit harder when I’m next at the gym.

I exercise 4-5 times a week, mixture of hiit workouts (30 mins max), weight training and running. I listen to my body and energy levels mostly. I don't really plan the specific days as such, I just go off how I feel.

I run. Rest is as important as training days. I have a fairly regular schedule that includes 2 rest days. On those days I may go for a long walk or do an upper body work out, but not running. I can always tell when I need to rest by my performance. I look at things such as weekly milage, and use Strava to monitor pace, and perceived exertion. When you start to plateau or runs get slower or feel harder you may need to rest. Of you feel a niggle, better to rest that area for a whole week to fully recover than be out of action for months. Rest doesn't necessarily mean sit on your bum and do nothing though

Qualified PT. Happy to answer questions

I'm pretty good at pacing and swapping out for a recovery exercise instead - something like swimming, pilates, etc - but DP is terrible for overdoing it because he's never had to work around injuries or joint pain. It took a rotator cuff tear (and the physio-type exercises, plus a lot of massage and bullying persuading him to pay more attention to his posture, especially as he begins to slack on that when he's overworked or tired) for him to listen when I look at him and say 'you need a couple of rest days'.

In general, regular exercise helps me sleep better and in turn feel better. But sometimes I hit the stage where I’m sleeping well but it’s just not enough and I’m still really tired. I find myself dragging my feet when I walk and picking up the pace is hard. I struggle to put effort in when I’m working out. They are the biggest signs I need more rest days.

I usually exercise 6 times a week but will cut down to 4-5 times when I need the break

I practice yoga 6 days a week, normally vinyasa or ashtanga but if I'm feeling under the weather or haven't slept well I do a restorative practice instead. Appreciate if you don't know about yoga that might not mean much as you might think they are all the same - but they deffo aren't! I would recommend finding a nice restorative flow on YouTube for anyone needing a recovery day though, feels like a nice treat 😊.

I'm doing a mix of gym work(classes), running and walk every day. I'll listen to my body and if I'm very very tired I'll take a day off. Currently walking only actually due to a knee injury so it's really important to know when to park it for a few days/weeks or whatever is needed to allow your body to recover.

I struggle with it, I'll be honest, especially since I catch every cold going from my kids. I get a readiness score from my fitness watch, which I find helpful, and I keep an eye on my RHR and sleep. I've got better through experience of finding that taking days off when I'm subpar pays off.

I run around 4 x a week and strength train twice a week. To be honest, I just listen to my body. I’m not, by nature, an over trainer, running on tired legs is fine and all part of the training. I almost always pull back if I can feel an injury coming on and only run with the lightest of colds.

a friend has completed a few Ironmans. They involve 16-20 hours training a week and I’m a very long way from that.

I wake up tired when my body needs a rest. But I have my training pretty much tuned for those rest days. Then I just do mobility training.

I run 5k 4-5 x a week. Some days I go faster and some slower. If I'm shattered from a poor night's sleep and I'm too tired I don't do one at all. If I feel tired but OK then I just do a slow one because I usually feel better afterwards as long as I wasn't too tired. For me I think 'will this make me feel better or worse?' and go with my gut.

I do weights 2-3 x a week (2 x if more weights, 3 x more spread out). I would do yoga or pilates in between, choosing a more restorative practice if I feel tired/achy. It really depends on how my body feels.

I will fit in 2 rest days a week. If I am feeling particularly tired I will take it easy for a session but not skip it. Do a mix of running, hitt & weights.

if I am ill or have a heavy cold I will swap out a session for a walk instead.

I have horses and so we never get a true rest 🤣 I remember one awful summer when I hurt my back but my horse had an injury so I had to walk her every day, she was jumping around so kept pulling my back again so it took so long to get better.

But with the other sports I do (climbing and running) if I was injured I'd rest but if I'm just tired I'd do a light day

I workout 6 days a week, but I cross train a lot (strength, running, yoga and pilates).

As far as rest goes, the week of my luteal phase slows me down regardless of my plans, so I ease up on strength and tempo/long runs.

I exercise 5-6 days a week. I mix things up and listen to my body. But I'm not convinced I really NEED a rest day if I'm only working out an hour or so a day. If I do a weights class I wouldn't do strength the next day again though

I train 6 times probably more a week, sometimes double, honestly I just listen to my body or life gets in the way. If I notice I'm feeling overly tired I listen to my body and give it some recovery

I do 3 heavy runs a week, at least a day in-between them.

I do Pilates reformer or weights in between these days. I exercise at least 5 times a week.

If I don’t feel like something that day, I’ll swap it out for yoga, maybe Vinyasa or Yin if I’m really wiped out.

I find one complete day off a week is enough.

As others said, I listen to my body.
if I feel extremely tired .i simply take a week off from hardcore exercise and just do a bit of walking.

variation is the key. for example
day 1 10k run
day 2 combat sport session
day 3 interval run
day 4 strength training
day 5 run
day 6 strength
day 7 rest, maybe a walk

I run as my main sport, but have a lot of variety. Training for races is quite good as it throws in lighter phases like tapers. If I'm feeling tired, I'll cut the intensity, length or swap to a lighter exercise. I'm a fan of "active recovery" like swimming, cycling, walking or yoga.

I'm most likely to feel general muscle tiredness. I can get niggles too.
I had an injury that paused running a few years ago but kept up with the exercise I could do comfortably so didn't lose much general fitness in those months and built back into the running very gradually.

It's exercise or insomnia and I like my sleep!

4 x lift session per week
1-2 x Pilates per week
Generally less heavy weights if on period as i never have as much energy. If I truly ached I may skip a session but it’s rare as I would
miss it and not sleep as well.
I’d be more inclined to have a hot bath and just take it easy but still do it.