Rest day planner

Rest days help your body recover and adapt to training. Here is a week laid out so your hard days get the recovery they need.

Your details

Training days a week
Hard sessions a week

5 training days, 2 hard

2 rest days

a week, spread like this

  • MonHard session
  • TueRest or a gentle walk
  • WedEasy session
  • ThuHard session
  • FriRest or a gentle walk
  • SatEasy session
  • SunEasy session

Your hard days are spaced out, which gives each muscle group time to recover (ACSM suggests about 48 hours after hard work). The UK guidelines ask for 150 minutes of moderate activity and strength work on 2 days a week; rest days are part of the plan, not a break from it.

Stop and get help if you have chest pain, feel faint or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before a big step up if you have a heart, lung or joint condition.

The working

5 training days, 2 of them hard

That leaves 2 rest days. Hard sessions go on Monday and Thursday, spaced as far apart as a week allows, rest days follow each one on Tuesday and Friday, and easy sessions fill Wednesday, Saturday and Sunday.

Why spread them

About 48 hours

The American College of Sports Medicine advises around 48 hours between hard strength sessions for the same muscle groups. Spacing hard days and putting easy or rest days after them gives that time.

What counts as rest

Not just the sofa

  • A walk, gentle swim or easy cycle
  • Stretching or mobility
  • Plenty of sleep
  • Everyday activity still counts towards your 150 minutes

Read with care

What this cannot tell you

  • Know your sportTraining for an event may need a coach's plan.
  • Spot overtrainingIf you feel worse for weeks, ease off and see your GP.
  • Plan around injuriesGet injuries checked before training through them.

Questions

Common questions

How many rest days a week do I need?

There is no single rule. One or two is common, and more if you are new to training or doing a lot of hard work.

Can I train every day?

Yes, if most days are easy. The planner flags hard days back to back.

What should I do on a rest day?

Light activity such as walking, stretching or mobility is fine, and sleep well.

How long between hard sessions?

ACSM suggests around 48 hours before hard work on the same muscle groups.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Stop and get help

Stop exercising and get help if you have chest pain, feel faint or dizzy, or are unusually breathless. Call 999 for chest pain that does not go away. Check with your GP before stepping up if you have a heart, lung or joint condition or have been seriously ill.

Related

Related calculators