TCH Daily · Fitness
How to use rest days without losing progress — UK
Rest is part of the plan. Treat it like a session so the next hard day still happens.
Eight rules for recovery that keep the week on track.
- Schedule rest. Mark at least one full rest day before the week starts.
- Define rest. No hard sets. Walking and light mobility count as recovery, not failure.
- Sleep first. Protect bedtime the night before a hard session — it beats another coffee.
- Food simple. Protein + carbs on rest days too. Under-eating makes the next session worse.
- Soreness check. Sharp pain = stop. Dull ache = light walk. Guessing is not a plan.
- Write the next session. Rest day ends with tomorrow’s workout on paper — one line is enough.
- Avoid the slide. One rest day stays one. Do not renegotiate the whole week.
- Printable. The Weekly Training Plan has a recovery note so rest is planned, not improvised.