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Message
Taking a Break...
Posted on 2/2/25 at 2:40 pm
Posted on 2/2/25 at 2:40 pm
Wanted to get some perspectives on taking a break for a week or two. I do a lot of indoor biking, dumbbell, and bodyweight exercises at home. Recently I've been very sore in the evenings, lot of shoulder and neck pain. I've always been a bit injury prone, but now I'm 41 and I'm really feeling it more.
I usually workout in some fashion 6 days a week, I usually take Friday off. I feel lazy on days I don't work out and get a bit antsy, so I usually don't take many days off. Should incorporate more rest days, or even shut it down for a week or two and recoup?
I usually workout in some fashion 6 days a week, I usually take Friday off. I feel lazy on days I don't work out and get a bit antsy, so I usually don't take many days off. Should incorporate more rest days, or even shut it down for a week or two and recoup?
9
Posted on 2/2/25 at 2:43 pm to grsharky
A week off sometimes is good. Incorporate a weekly mobility day so you're "resting" but don't feel like a lazy POS
This post was edited on 2/2/25 at 2:44 pm
Posted on 2/2/25 at 2:47 pm to grsharky
Every 6 weeks I take a de-load week. I dramatically ramp down volume for a single week. I'll end up doing 1 set of 10 or so per exercise at around 65% of my 1RM.
De-loads are important in recovering from neuromuscular fatigue.
De-loads are important in recovering from neuromuscular fatigue.
Posted on 2/3/25 at 6:29 am to grsharky
Definitely listen to your body and take some days off. Rather than not doing anything take some easy walks and maybe work on some mobility and other forms of active recovery.
Posted on 2/3/25 at 7:00 am to grsharky
Sometimes a week off is needed. I like to plan them so I'm not just deciding one day that I want to be lazy for a while. If I wake up and think I don't want to work out I still go work out. If I feel that way for a few days then it's time to take a week off. Usually do it when I start noticing lil lingering aches and pains. I'll still walk, cycle, yoga, etc on an off week but no lifting or high impact stuff.
This post was edited on 2/3/25 at 7:04 am
Posted on 2/3/25 at 7:09 am to grsharky
most people 35+ need breaks and need rest days. I would look at ramping down total volume for a week or two or take a week off completely and then start back up with more rest days incorporated.
if you wanted, add yoga instead on some of those days.
if you wanted, add yoga instead on some of those days.
Posted on 2/3/25 at 8:05 am to grsharky
quote:
lot of shoulder and neck pain
Desk and office chair, maybe?
Posted on 2/3/25 at 8:39 am to grsharky
quote:
I usually workout in some fashion 6 days a week,
I would experiment with 5 days of workouts and mix in some yoga (but even then listen to your body and add extra off days when needed). You can create your own half hour routine. I would suggest poses like cobra, half pigeon, and camel to counter biking and sitting.
Posted on 2/4/25 at 8:51 am to grsharky
quote:
feel lazy on days I don't work out and get a bit antsy, s
Im the same way. Don't take a "day off" but you can lower the intensity or change a routine. A lot of my off days are walking the golf course or doing yard work.
Posted on 2/4/25 at 9:50 am to CoachChappy
quote:
Im the same way. Don't take a "day off" but you can lower the intensity or change a routine. A lot of my off days are walking the golf course or doing yard work.
Off days I do a ton of mobility work. I still feel like I am doing something to help my body, but I'm not beating it up with weights or cardio. I'm doing a 4 day split program now, so there's 3 off days from weights and I also do 3 cardio days a week. So one day I will lift and do cardio, but all others I'm focused on only one thing. Then a good stretch/mobility only day.
Posted on 2/4/25 at 10:04 am to grsharky
I take a week off every 90 days.
Makes a huge difference I am stronger when I return to gym.
Makes a huge difference I am stronger when I return to gym.
Posted on 2/4/25 at 3:37 pm to LemmyLives
quote:
Desk and office chair, maybe?
I think that could be adding to the neck and shoulder pain. I've had the same crappy chair for almost 15 years and it's awful. I just bought a new ergonomic chair about two weeks ago. I'm a teacher so usually I'm up in front of the class or moving around, but obviously I have some stretches where I'm sitting and grading papers and on my computer. I have terrible chair posture, and it doesn't help!
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