Skip to content
Apply Now

From 3 episodes

Does taking rest days mean I'm not being consistent?

Answered by Nikkiey Stott and her guests · Updated

The short answer

No. Nikkiey explains that consistency doesn't mean working out every day. It means a sustainable routine you can follow for the long run, and that routine includes both training days and rest days. Taking rest days means you're being smart about your training, as long as the rest comes after your effort rather than instead of it.

Hear Nikkiey answer it

Tap play to start right where it's answered. It keeps playing while you browse.

  1. Nikkiey on why consistency in training doesn't mean constant activity

    Plays from 9:41 · Ep. 88: Do Women Over 40 Need Rest Days to Build Muscle?

  2. How to get okay with rest days, plus active rest ideas if a full day is hard

    Plays from 17:52 · Ep. 103: How to Stop All-or-Nothing Thinking in Fitness

  3. Why rest should come after your effort, not instead of it

    Plays from 23:25 · Ep. 305: How to Stop Choosing Comfort Over Your Goals After 40

  4. Why being consistent most of the time beats trying to be perfect

    Plays from 14:34 · Ep. 103: How to Stop All-or-Nothing Thinking in Fitness

The full answer

On Ep. 88, Nikkiey separates consistency from constant action. The every-single-day burst many women start with, often when a new season kicks off, isn't sustainable, and it sets you up to beat yourself up the moment you take a day off. She calls skipping rest days counterproductive if you want to build muscle, get stronger and lose body fat. She also says to listen to your body: ignoring signs that you're tired or strained to keep a no-days-off streak going can lead to injury. Her own week is four training days plus one or two days of walking or hiking, with rest scheduled on purpose.

On Ep. 103, she tackles the all-or-nothing thinking behind the guilt. Perfect and consistent are two different things. If you're consistent the majority of the time, you'll still get the results you want. She points out that life happens: you'll get sick, you'll travel, and you might not follow your routine to a T for several weeks of the year. You're still winning. To get comfortable with rest, she says you have to actually take your rest days and follow through until your body gets used to it. If a full rest day feels impossible, try an active one:

  • getting your steps in
  • a walk or hike outside
  • stretching or other active recovery

On Ep. 305 she adds an honest check. Rest is good, but you earn it by resting after your effort, not instead of it. If you know deep down you could have shown up more, that rest isn't earned. Comfort should be a reward, not a lifestyle. Planned rest inside a solid plan is part of being consistent. It's not a sign you've fallen off.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

Women also ask

More questions →

  • Consistency & Mindset

    How do I stop all-or-nothing thinking with diet and exercise?

    Stop all-or-nothing thinking by planning for imperfection before you need it. Nikkiey says to go into any program accepting that not every week will be perfect, count a 70% week as a win, and start at a pace you can sustain. Consistency most of the time beats perfect every single time.

    Read the answer →

  • Consistency & Mindset

    What should I do when my family doesn't support my fitness goals?

    Stop trying to win their approval. Nikkiey says it isn't your job to convince anyone, because how people react to your growth says more about them than about you. Have an honest conversation with the people closest to you, create distance from the negativity, find a supportive tribe, and keep showing up for yourself.

    Read the answer →

  • Consistency & Mindset

    How do I find time to work out when I'm busy?

    You don't need more hours; you need to put yourself on the schedule you already have. Nikkiey suggests checking your phone's screen time and giving an hour of scrolling or TV to a 30-minute workout or meal planning, then blocking workouts on your calendar and adjusting the number of days until it sticks.

    Read the answer →

Watch or listen in full

More on this topic →

Free Body
Transformation Assessment

Apply now