Hi everyone, I have a question about feeling guilty on rest days. I changed my diet back in February, going from 97kg to 87kg. My weight plateaued by the end of July, so I joined the gym in early August to lose more fat and tone up. I have been going at least four times a week, with each session lasting around 90 minutes, usually 45 minutes of weights and 45 minutes of cardio. After two weeks, I’m down to 84kg, body fat is dropping (20%), and muscle mass is increasing (76%) with a BMI of 25. However, I feel guilty on rest days, even though I know they are crucial, especially for beginners like me. It feels like I’m not progressing when not at the gym. I really enjoy working out, so maybe I’m just getting too hooked! 
Has anyone else experienced this? If so, how do you manage it? Thanks!
Rest days are just as crucial as workout days, your body needs time to recover from the stress it endures. I completely get the guilt; I experience it too. On rest days, I try to stay somewhat active by going for a walk, using my indoor walking pad, or even playing a VR game that involves dancing.
At the very least, try to keep moving by going for a walk, but still give your body the rest it needs.
Rest days do not mean you can’t be at the gym, instead, what I tell my clients is a maintenance day. Do things that hit small yet important muscles that tend to be ignored like rear delts and abductors and hit things like forearms and calfs and traps. Do range of motion work with super light weights then hit your cardio. No one said a rest day means do not show up and just sit at home. If you like the gym there is nothing wrong with being there 7 days a week just don’t do certain things. You could always do Individual muscle days to Arms-Chest-Back-Shoulders-Legs-maintenance day-and repeat.
Rest days are for reflecting on the progress you have made during your workout days. Stay consistent! 
No rest days, no progress.
If you don’t take time to deload for a week or even a month after training for months straight, your progress will plateau, and you will feel constantly fatigued.
Muscles don’t grow while you are lifting; they grow during rest and recovery.
Incorporate some light cardio or shift your cardio sessions from the end of your workouts to your rest days.
Just to clarify what “light cardio” means, it is staying at a maximum of 60% of your age-predicted maximum heart rate. If you are exceeding that while jogging, consider walking instead. Many people opt for activities like yoga, biking, or swimming for light cardio.
I second the light cardio recommendation. On my “off days,” I do LISS (low-intensity steady state) cardio to stay loose and active.
Rest days are essential for your body to repair and grow stronger. I see them as a well-deserved break earned by your hard work on other days. Often, people push too hard and end up exhausting themselves, but your body needs time to recover. Embrace rest days as part of the process and enjoy the progress you are making.
Engage in activities like stretching, yoga, or meditation. Remember, fitness is not just about physical exertion but also mental well-being. Help both your body and mind recover and rejuvenate.
I struggle with similar feelings because of body dysmorphia and my workout obsession. I counteract this by focusing on the fact that rest days are essential for progress, and that’s genuinely the case.
I use my rest day for light activities, including longer walks, jump ropes, some hanging exercises, and various holds.
When I feel this way, I prefer to focus on supplementary exercises. This includes grip work, forearms, calves, ankles, neck exercises, yoga, and walking. A 30-minute yoga routine on off days is especially beneficial. These activities are of low impact and don’t stress the central nervous system, but they still help me feel productive.
Thanks to everyone for your input 
Congrats on catching the fitness bug! It can be challenging to take rest days when you are excited about your progress, but they’re important. You can still stay active on rest days with activities like walking, hiking, or biking. After a tough leg day, I usually ride my bike for 20-30 minutes at high RPM with low resistance to promote recovery. Similarly, during ski season, instead of lounging in the hot tub like others, I opt for light swimming and bicycle kicks in the pool to keep my knees loose. It helps me feel better the next day compared to others who are sore and tight.
If you do not want to take a rest day, that’s fine. I have been doing two-a-day workouts for the past year, usually 4-5 times a week, and haven’t taken a rest day in the last 35 days. Just make sure to monitor your nutrition and get enough sleep.
I’m glad I came across this because I have been out of the gym for two weeks now, thanks to the birth of my first child. Normally, I work out 5-6 days a week, eat low-carb, and follow intermittent fasting. After my last workout two Sundays ago, I was worried I’d gain weight, lose strength, or that everything would fall apart. But guess what?
Two weeks later, nothing drastic has happened. I ate freely, rested, and despite battling severe back pain for months, I am pain-free now and can sleep comfortably on my back. I have gained a pound, but all my clothes still fit, and I look the same. It’s mostly in your head. If I can handle two weeks off without any major issues, a rest day won’t harm you, in fact, it might be really beneficial.
Some people may not need rest days as frequently as others; it depends on their training program, diet, and sleep. Some individuals push through daily workouts until their body or central nervous system forces them to take a break.
As a beginner, focus on what you enjoy. Having fun with your workouts often fosters discipline and helps build a routine. If you are not in the mood for a rest day, it’s okay to skip it. Your body will signal when it truly needs a break. Rest days are important in a well-rounded program, but their necessity can vary from person to person.
I go for relaxed walks and do gentle yoga. It is a good way to take care of your joints and sore muscles.
Take a walk for a few miles or spend an hour walking. It is beneficial for your health and helps with your calorie deficit.