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Rest Days: The Secret to Becoming a Stronger and Fitter CrossFit Athlete

Written By- Olly Stables

Are you pushing yourself to the limit, hoping to see rapid progress and results? While it's important to challenge yourself and work hard, there's one crucial factor that many athletes overlook: rest days. Rest days are an essential part of any training program and are the secret to becoming a stronger and fitter CrossFit athlete.

The Importance of Rest Days

Rest days allow your body to recover from the stress of exercise, rebuild muscles, and restore energy levels. Without adequate rest, your body can become fatigued and more prone to injury. Research has shown that overtraining can lead to decreased performance, increased risk of injury, and slower progress towards your fitness goals.

In fact, a study published in the Journal of Strength and Conditioning Research found that male athletes who trained for six days per week had higher levels of fatigue, lower levels of testosterone, and slower progress than those who trained for only three or four days per week. The study concluded that "excessive training may negatively impact performance and hormonal status."

"Excessive training may negatively impact performance and hormonal status."

Similarly, female athletes who overtrained had significantly lower levels of oestrogen and progesterone, which are important hormones for regulating the menstrual cycle and maintaining bone health. This highlights the importance of taking rest days and avoiding overtraining to ensure that hormonal levels remain balanced and menstrual cycles remain regular.

"Female athletes who overtrained had significantly lower levels of oestrogen and progesterone."

The Benefits of Rest Days

Rest days not only allow your body to recover, but they also provide mental and emotional benefits. CrossFit can be mentally and emotionally demanding, and rest days can help to reduce stress levels, improve sleep quality, and prevent burnout. Additionally, incorporating rest days into your training program can help you to avoid plateauing and reach new levels of strength and fitness.

How to Incorporate Rest Days

Rest days should be factored into your training program just like any other workout. Aim for at least one rest day per week, but adjust the frequency and intensity of your rest days based on your individual needs and goals.

It's important to note that rest days don't mean you have to sit on the sofa all day. Active recovery, such as gentle yoga or stretching, can help to improve circulation and promote recovery. Additionally, proper nutrition and hydration are key to maximising the benefits of rest days and ensuring that your body has the fuel it needs to recover and rebuild.


Incorporating rest days into your training program can be the key to becoming a stronger and fitter athlete. By allowing your body to recover and recharge, you'll not only improve your performance, but you'll also reduce your risk of injury, burnout, and hormonal imbalances. So, next time you're tempted to skip your rest day, remember that rest is just as important as training when it comes to achieving your fitness goals.

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