Whilst training hard is important, the real key to training success is taking proper rest. When you train in the gym, you cause damage to your muscles, tearing the muscle fibres and are actually breaking down the muscles, it is during rest, and especially sleep, when your body utilises amino acids in protein to repair and regrow the muscle fibres. So the harder you train, the harder you must rest.

However taking a rest day doesn’t mean you have to do nothing. Some light cardio or exercise is absolutely fine, and can speed up recovery, just ensure to keep your protein and carbohydrate intake high to maximise your recovery.

If you are going to take a complete rest day then do not be hard on yourself for not training, you are helping your body to recover, and helping lower the potential risk of injury.