Why rest and sleep matter for getting stronger

It's tempting to think more training always means faster progress. But resting can be just as important as exercising. Your muscles need time between sessions to recover, and working a tired muscle too hard can hold your progress back.

Rest days

• Leave about 48 hours between strengthening sessions for the same muscles, if you can. Training your legs one day and your arms the next is fine.
• Rest between sets too: at least 30 seconds, and up to about 2 minutes when the set felt very hard.
• Plan an easier week now and then. After a few weeks of building up, a lighter week helps avoid overloading, which can lead to injury. You can still keep active with walking or other things you enjoy.

How much sleep do you need?

Sleep experts recommend that adults sleep 7 or more hours a night on a regular basis. Regularly sleeping less than 7 hours is linked with many health problems, and also with poorer performance, more mistakes and a greater risk of accidents. That matters when you're lifting weights.

Good sleep also helps your mood, helps you get sick less often, and lowers stress.

Tips for better sleep

• Keep regular times. Go to bed and get up at similar times every day, including weekends.
• Wind down. A calm routine before bed helps: reading, breathing exercises or quiet music.
• Make your room sleep-friendly: quiet, dark and cool if you can.
• Put the phone down. Try to avoid phones, tablets and computers for an hour before bed.
• Watch the caffeine. Tea, coffee and some soft drinks contain caffeine, which can keep you awake. Avoid alcohol and nicotine in the 1 to 2 hours before bed.
• Stay active in the day, but if evening workouts keep you awake, try training earlier.

If you often struggle with sleep, or feel very tired even after a full night, talk to a doctor.