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data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>How Long Does It Take for Muscles to Recover? Find Out Here</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/debra-rose-wilson_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/debra-rose-wilson-phd-msn-rn-ibclc-ahn-bc-cht">Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT</a></span></span> — <span><span><span><span>Written by <span></span></span></span></span></span> — <span> Updated on October 25, 2024</span></div></section></div><div><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><div></div><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Curious about how long does it take for muscles to recover? It ranges from 1-3 days to a week. Factors like workout intensity, frequency, and nutrition matter. Learn rest strategies to enhance muscle growth and prevent overtraining.</p></div></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg" alt="" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F06%2Ffemale-fitness-break-header-1296x728.jpg&description=How%20Long%20Does%20It%20Take%20for%20Muscles%20to%20Recover%3F%20Find%20Out." title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span></figure></div></div><div><p>With the possible exception of Bruce Banner’s, muscles need a certain amount of rest in order to strengthen and grow. But while some say muscles need one to two days of rest to recover from exercise, this might not be a one-size-fits-all timeline.</p></div><div><div data-preamp="serena-chatbot"></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="All-pain-no-gain">All pain, no gain</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Whether they’re in it for health, happiness, or an upcoming vacation, many gym-goers want to look and feel a certain way — and fast. But in the process of strengthening the legs, chest, or any other muscle group, rest is just as important as reps. </p></div><div><p>And for many individuals, not taking an occasional rest day could lead to <a href="https://greatist.com/team/smart-ways-avoid-overtraining-digital-detoxes-and-more" class="content-link css-q7lbnd">overtraining</a>, which can mean decreased performance, elevated blood pressure, decreased immunity, disturbed sleep, and more.</p></div><div><p>Physical exercise, from lifting weights to running intervals, damages muscle fibers and can create that all too familiar <a href="http://www.greatist.com/fitness/why-muscles-are-sore-after-workout/" class="content-link css-q7lbnd">soreness</a> (and dread at the sight of stairs). Reduced range of motion, diminished muscle strength, and swelling are all common. </p></div><div><p>Inflammation happens as the muscles begin to heal. And it’s during rest periods that muscles have time to recover and rebuild in stronger formations and increase in size. <hl-trusted-source><cite>Peake JM, et al. (2017). Muscle damage and inflammation during recovery from exercise. DOI: <a href="https://doi.org/10.1152/japplphysiol.00971.2016" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1152/japplphysiol.00971.2016</a></cite></hl-trusted-source></p></div><div><p>Yep, turns out that strength and muscle gains actually occur outside the gym, during periods of rest, not inside the weight room, according to the <a href="https://www.acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">American Council on Exercise (ACE)</a>. </p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="How-long-a-rest-is-optimal">How long a rest is optimal? </a></div></h2><span style="font-size:0;line-height:0"></span><div><p>As runner Christie Aschwanden writes in her bestselling book “<a href="https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Good to Go</a>,”muscle pain can peak 24 to 72 hours after a hard workout. This discomfort is often called DOMS (delayed-onset muscle soreness), and it’s why a minimum of <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">24 hours of rest</a> is optimal after a workout.</p></div><div><p>The recovery period could extend to two to three days, or even a week, depending on the type and duration of the workout, according to <a href="https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">research from the ACE Scientific Advisory Panel</a>. Some professional athletes incorporate several weeks of rest after a competitive season. </p></div><div><p>Other factors include how intensely you work out, how often you work out, what you eat, whether your body is used to the particular movements, and the duration of exercise. </p></div><div><p>With so many mixed messages out there, one thing’s for sure: Some amount of rest in your exercise routine is crucial to enhance muscle growth, and to avoid overtraining.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Try-active-recovery">Try active recovery</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Still, your muscles may not need to take a total break from movement in order to fully recover. <a href="https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">Some experts say</a> that <a href="https://greatist.com/fitness/stretching-exercises-a-quick-recovery-workout" class="content-link css-q7lbnd">active recovery</a> — such as massage and light exercise — is often more effective than passive recovery, or complete rest. </p></div><div><p>Good, low-intensity exercise can include swimming laps, yoga, taking a walk or a light jog, an easy bike ride, even flying a kite — anything that gets your blood flowing without overworking your muscles. </p></div><div><p>You can also look to more mellow treatments to speed recovery, including icing, heating, static stretching, and massage therapy. (Don’t forget about the trusty <a href="http://greatist.com/fitness/foam-roll-relieve-muscle-pain" class="content-link css-q7lbnd">foam roller</a>!)</p></div><div><p>One survey found that athletes used activities such as massage, cold water immersion, contrast baths, and stretching as recovery methods. Sleep, however, topped all other recovery methods in popularity. <hl-trusted-source><cite>Crowther F, et al. (2017). Team sport athletes’ perceptions and use of recovery strategies: A mixed-methods survey study. DOI: <a href="https://doi.org/10.1186%2Fs13102-017-0071-3" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1186/s13102-017-0071-3</a></cite></hl-trusted-source></p></div><div><p>An interesting finding from a small 2017 study: Active recovery and cold-water immersion showed equal effectiveness in reducing post-exercise inflammation and soreness. <hl-trusted-source><cite>Peake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. DOI: <a href="https://dx.doi.org/10.1113/JP272881" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.1113/JP272881</a></cite></hl-trusted-source></p></div><div><p>A review of the research, on the other hand, found massage to be the most effective post-exercise method for relieving soreness and fatigue. <hl-trusted-source><cite>Dupuy O, et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. DOI: <a href="https://dx.doi.org/10.3389%2Ffphys.2018.00403" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">10.3389/fphys.2018.00403</a></cite></hl-trusted-source></p></div><div><p>Another way to speed recovery: Pay attention to proper <a href="http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks" class="content-link css-q7lbnd">post-workout nutrition</a>, including adequate amounts of <a href="http://www.greatist.com/fitness/protein-drinks-post-exercise-help-build-stronger-muscles/" class="content-link css-q7lbnd">protein</a>.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Bottom-line">Bottom line</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>There’s no magic formula for optimal days of rest. Take your fitness level, intensity, frequency, and duration of activity into account, and look for signs that the body needs a break, like chronic muscle, joint soreness, or a noticeable drop-off in what your body can handle. </p></div><div><p>Be sure to recognize the difference between soreness and pain and, most of all, don’t be afraid to take some time off.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">11 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Aschwanden C. (2019) Good to go: What the athlete in all of us can learn from the strange science of recovery. New York, NY: W. W. Norton & Company.</span><br/></cite></li><li class="css-1ivygmc"><cite><span>Crowther F, et al. (2017). Team sport athletes’ perceptions and use of recovery strategies: A mixed-methods survey study. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1186%2Fs13102-017-0071-3">https://doi.org/10.1186%2Fs13102-017-0071-3</a></cite></li><li class="css-1ivygmc"><cite><span>Dalleck LC. (n.d.). The science of post-exercise recovery.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf">https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf</a></cite></li><li class="css-1ivygmc"><cite><span>Dupuy O, et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://dx.doi.org/10.3389%2Ffphys.2018.00403">https://dx.doi.org/10.3389%2Ffphys.2018.00403</a></cite></li><li class="css-1ivygmc"><cite><span>Lee EC, et al. (2017). Biomarkers in sports and exercise: Tracking health, performance, and recovery in athletes. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1519%2FJSC.0000000000002122">https://doi.org/10.1519%2FJSC.0000000000002122</a></cite></li><li class="css-1ivygmc"><cite><span>Mayo Clinic Staff. (2018). Weight training: Improve your muscular fitness.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116">https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116</a></cite></li><li class="css-1ivygmc"><cite><span>McCall P. (2017). Top strategies for optimal recovery between workouts.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts">https://www.acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts</a></cite></li><li class="css-1ivygmc"><cite><span>Peake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://dx.doi.org/10.1113/JP272881">https://dx.doi.org/10.1113/JP272881</a></cite></li><li class="css-1ivygmc"><cite><span>Peake JM, et al. (2017). Muscle damage and inflammation during recovery from exercise. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://doi.org/10.1152/japplphysiol.00971.2016">https://doi.org/10.1152/japplphysiol.00971.2016</a></cite></li><li class="css-1ivygmc"><cite><span>Ross J. (2015). Passive vs. active recovery: Which is more effective?</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective">https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective</a></cite></li><li class="css-1ivygmc"><cite><span>Wiewelhove T, et al. (2018). Active recovery after high-intensity interval-training does not attenuate training adaptation. DOI:</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://dx.doi.org/10.3389%2Ffphys.2018.00415">https://dx.doi.org/10.3389%2Ffphys.2018.00415</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon icon-hl-twitter" href="https://twitter.com/intent/tweet?via=greatist&text=How%20Long%20Does%20It%20Take%20for%20Muscles%20to%20Recover%3F%20Find%20Out.&url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover%3Futm_medium%3Dsocial%26utm_source%3Dtwitter%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Twitter"></a></div><div class="button-wrapper pinterest"><a class="css-1olys1n pinterest button icon icon-hl-pinterest" href="https://www.pinterest.com/pin/create/button/?media=[object Object]&description=How%20Long%20Does%20It%20Take%20for%20Muscles%20to%20Recover%3F%20Find%20Out.&url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover%3Futm_medium%3Dsocial%26utm_source%3Dpinterest%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Pinterest" data-pin-custom="true" data-pin-do="buttonPin" data-pin-href="https://www.pinterest.com/pin/create/button/?media=[object Object]&description=How%20Long%20Does%20It%20Take%20for%20Muscles%20to%20Recover%3F%20Find%20Out.&url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover%3Futm_medium%3Dsocial%26utm_source%3Dpinterest%26utm_campaign%3Dsocial-sharebar-referred-desktop" media="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/rest-days-feature-800x1200.jpg"></a></div></div></div></div></div><div class="css-po84qg"><div class="css-9h4fiy"><div class="css-12v9fsd"></div></div><img src="https://s3-us-west-2.amazonaws.com/healthline-prod-next/content/Greatist_Logo_G_Black.svg" alt="" class="css-v1v7n2"/><div class="css-9h4fiy"><div class="css-12v9fsd"></div></div></div><span class="css-zya54r"></span></div><section style="position:relative;margin-top:0" class="css-82r5pg"><div class="css-dorrmn"><div class="css-1072e5h"><div data-testid="byline"><section data-testid="byline" class="css-1oyz7n9"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/sites/2/2019/06/debra-rose-wilson_mr.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/debra-rose-wilson-phd-msn-rn-ibclc-ahn-bc-cht">Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT</a></span></span> — <span><span><span><span>Written by <span></span></span></span></span></span> — <span> Updated on October 25, 2024</span></div></section></div></div></div><span class="css-zya54r"></span><div data-empty="true" class="css-1d8h8gm"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DMR1__slot" data-adbridg-ad-class="DMR1" data-ad="true" class="css-488q2e"></div></div><div class="css-h9jo37" data-dynamic-ads="true"><object type="text/html" data="about:blank" aria-label="advertisement" class="css-7vynax"></object></div></section></div></div></div><aside></aside><span style="font-size:0;line-height:0"></span><div><div id="read-next" class=" css-10ib5jr"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-z468a2"><h3 class="css-1hofmhm">Read this next</h3></div><section class="css-82r5pg"></section></div></div><ul class="css-1l95nvm"><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/fitness/how-long-lose-your-fitness;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|How Long Does It Take to Lose Muscle? 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Signs, Causes, and Health Risks|rn8" href="https://greatist.com/health/skinny-fat?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li><li class="css-9z9hxf"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-irqc4f"><div class="css-lm0pdr"><span style="font-size:0;line-height:0"></span><figure class="css-1e4ja14 css-f0t0lw"><a class="css-1olys1n" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn9" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" aria-label="image-link" data-ga4="Read Next button clicks" data-testid="image-link" aria-hidden="true" tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="Overhead Press: How To, Benefits, Variations, and Mistakes" src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-barbell-732x549-thumb.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/04/GRT-female-barbell-732x549-thumb.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-1tvtg5n" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn9" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Overhead Press: How To, Benefits, Variations, and Mistakes</a><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn9" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Discover the benefits of the overhead press. Learn how this classic exercise can enhance your upper body strength, muscle size, and coordination.</a></p><a class="css-1olyffz css-19glgc4" data-event="engagement|bottom page content promo click|/health/overhead-press;engagement|bottom page content promo click index|10" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Overhead Press: How To, Benefits, Variations, and Mistakes|rn9" href="https://greatist.com/health/overhead-press?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"></section></div></div></li></ul></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-9g0nft"><div class="css-1dppxl0"><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-social-nav></hl-social-nav><div class="css-y1w1n6"><div class="css-ygmpob css-1xdhyk6">© 2024 Greatist, a Healthline Media Company. 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The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDr. Debra Rose Wilson is a professor, researcher, and holistic healthcare practitioner. She teaches graduate-level psychology and nursing courses. 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Dr. Debra Rose Wilson…"]}}],"editors":[],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/rest-days-feature-800x1200.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Fitness","slug":"fitness","link":"/fitness","children":[]},{"name":"Update","slug":"update","link":"/update","children":[]}],"language":{"en":"https://greatist.com/fitness/do-my-muscles-need-two-days-recover/","x-default":"https://greatist.com/fitness/do-my-muscles-need-two-days-recover/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":true,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eCurious about how long does it take for muscles to recover? It ranges from 1-3 days to a week. Factors like workout intensity, frequency, and nutrition matter. Learn rest strategies to enhance muscle growth and prevent overtraining.\u003c/p\u003e"},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg\" alt=\"\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Ffitness%2Fdo-my-muscles-need-two-days-recover\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2019%2F06%2Ffemale-fitness-break-header-1296x728.jpg\u0026description=How%20Long%20Does%20It%20Take%20for%20Muscles%20to%20Recover%3F%20Find%20Out.\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"With the possible exception of Bruce Banner’s, muscles need a certain amount of rest in order to strengthen and grow. But while some say muscles need one to two days of rest to recover from exercise, this might not be a one-size-fits-all timeline."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""}]},{"id":"All-pain-no-gain","isCollapsable":false,"header":["All pain, no gain"],"body":[{"tagName":"p","source":"Whether they’re in it for health, happiness, or an upcoming vacation, many gym-goers want to look and feel a certain way — and fast. But in the process of strengthening the legs, chest, or any other muscle group, rest is just as important as reps. "},{"tagName":"p","source":"And for many individuals, not taking an occasional rest day could lead to \u003ca href=\"https://greatist.com/team/smart-ways-avoid-overtraining-digital-detoxes-and-more\" class=\"content-link css-q7lbnd\"\u003eovertraining\u003c/a\u003e, which can mean decreased performance, elevated blood pressure, decreased immunity, disturbed sleep, and more."},{"tagName":"p","source":"Physical exercise, from lifting weights to running intervals, damages muscle fibers and can create that all too familiar \u003ca href=\"http://www.greatist.com/fitness/why-muscles-are-sore-after-workout/\" class=\"content-link css-q7lbnd\"\u003esoreness\u003c/a\u003e (and dread at the sight of stairs). Reduced range of motion, diminished muscle strength, and swelling are all common. "},{"tagName":"p","source":"Inflammation happens as the muscles begin to heal. And it’s during rest periods that muscles have time to recover and rebuild in stronger formations and increase in size. \u003chl-trusted-source\u003e\u003ccite\u003ePeake JM, et al. (2017). Muscle damage and inflammation during recovery from exercise. DOI: \u003ca href=\"https://doi.org/10.1152/japplphysiol.00971.2016\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1152/japplphysiol.00971.2016\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"Yep, turns out that strength and muscle gains actually occur outside the gym, during periods of rest, not inside the weight room, according to the \u003ca href=\"https://www.acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eAmerican Council on Exercise (ACE)\u003c/a\u003e. "}]},{"id":"How-long-a-rest-is-optimal","isCollapsable":false,"header":["How long a rest is optimal? "],"body":[{"tagName":"p","source":"As runner Christie Aschwanden writes in her bestselling book “\u003ca href=\"https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eGood to Go\u003c/a\u003e,”muscle pain can peak 24 to 72 hours after a hard workout. This discomfort is often called DOMS (delayed-onset muscle soreness), and it’s why a minimum of \u003ca href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e24 hours of rest\u003c/a\u003e is optimal after a workout."},{"tagName":"p","source":"The recovery period could extend to two to three days, or even a week, depending on the type and duration of the workout, according to \u003ca href=\"https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eresearch from the ACE Scientific Advisory Panel\u003c/a\u003e. Some professional athletes incorporate several weeks of rest after a competitive season. "},{"tagName":"p","source":"Other factors include how intensely you work out, how often you work out, what you eat, whether your body is used to the particular movements, and the duration of exercise. "},{"tagName":"p","source":"With so many mixed messages out there, one thing’s for sure: Some amount of rest in your exercise routine is crucial to enhance muscle growth, and to avoid overtraining."}]},{"id":"Try-active-recovery","isCollapsable":false,"header":["Try active recovery"],"body":[{"tagName":"p","source":"Still, your muscles may not need to take a total break from movement in order to fully recover. \u003ca href=\"https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eSome experts say\u003c/a\u003e that \u003ca href=\"https://greatist.com/fitness/stretching-exercises-a-quick-recovery-workout\" class=\"content-link css-q7lbnd\"\u003eactive recovery\u003c/a\u003e — such as massage and light exercise — is often more effective than passive recovery, or complete rest. "},{"tagName":"p","source":"Good, low-intensity exercise can include swimming laps, yoga, taking a walk or a light jog, an easy bike ride, even flying a kite — anything that gets your blood flowing without overworking your muscles. "},{"tagName":"p","source":"You can also look to more mellow treatments to speed recovery, including icing, heating, static stretching, and massage therapy. (Don’t forget about the trusty \u003ca href=\"http://greatist.com/fitness/foam-roll-relieve-muscle-pain\" class=\"content-link css-q7lbnd\"\u003efoam roller\u003c/a\u003e!)"},{"tagName":"p","source":"One survey found that athletes used activities such as massage, cold water immersion, contrast baths, and stretching as recovery methods. Sleep, however, topped all other recovery methods in popularity. \u003chl-trusted-source\u003e\u003ccite\u003eCrowther F, et al. (2017). Team sport athletes’ perceptions and use of recovery strategies: A mixed-methods survey study. DOI: \u003ca href=\"https://doi.org/10.1186%2Fs13102-017-0071-3\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1186/s13102-017-0071-3\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"An interesting finding from a small 2017 study: Active recovery and cold-water immersion showed equal effectiveness in reducing post-exercise inflammation and soreness. \u003chl-trusted-source\u003e\u003ccite\u003ePeake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. DOI: \u003ca href=\"https://dx.doi.org/10.1113/JP272881\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.1113/JP272881\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"A review of the research, on the other hand, found massage to be the most effective post-exercise method for relieving soreness and fatigue. \u003chl-trusted-source\u003e\u003ccite\u003eDupuy O, et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. DOI: \u003ca href=\"https://dx.doi.org/10.3389%2Ffphys.2018.00403\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e10.3389/fphys.2018.00403\u003c/a\u003e\u003c/cite\u003e\u003c/hl-trusted-source\u003e"},{"tagName":"p","source":"Another way to speed recovery: Pay attention to proper \u003ca href=\"http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks\" class=\"content-link css-q7lbnd\"\u003epost-workout nutrition\u003c/a\u003e, including adequate amounts of \u003ca href=\"http://www.greatist.com/fitness/protein-drinks-post-exercise-help-build-stronger-muscles/\" class=\"content-link css-q7lbnd\"\u003eprotein\u003c/a\u003e."}]},{"id":"Bottom-line","isCollapsable":false,"header":["Bottom line"],"body":[{"tagName":"p","source":"There’s no magic formula for optimal days of rest. Take your fitness level, intensity, frequency, and duration of activity into account, and look for signs that the body needs a break, like chronic muscle, joint soreness, or a noticeable drop-off in what your body can handle. "},{"tagName":"p","source":"Be sure to recognize the difference between soreness and pain and, most of all, don’t be afraid to take some time off."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"title":{"tagName":"span","source":"Aschwanden C. (2019) Good to go: What the athlete in all of us can learn from the strange science of recovery. New York, NY: W. W. Norton \u0026amp; Company."}},{"displayLink":"1186/s13102-017-0071-3","link":"https://doi.org/10.1186%2Fs13102-017-0071-3","title":{"tagName":"span","source":"Crowther F, et al. (2017). Team sport athletes\u0026rsquo; perceptions and use of recovery strategies: A mixed-methods survey study. DOI:"}},{"displayLink":"acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf","link":"https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf","title":{"tagName":"span","source":"Dalleck LC. (n.d.). The science of post-exercise recovery."}},{"displayLink":"3389/fphys.2018.00403","link":"https://dx.doi.org/10.3389%2Ffphys.2018.00403","title":{"tagName":"span","source":"Dupuy O, et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. DOI:"}},{"displayLink":"1519/JSC.0000000000002122","link":"https://doi.org/10.1519%2FJSC.0000000000002122","title":{"tagName":"span","source":"Lee EC, et al. (2017). Biomarkers in sports and exercise: Tracking health, performance, and recovery in athletes. DOI:"}},{"displayLink":"mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116","link":"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116","title":{"tagName":"span","source":"Mayo Clinic Staff. (2018). Weight training: Improve your muscular fitness."}},{"displayLink":"acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts","link":"https://www.acefitness.org/education-and-resources/professional/expert-articles/6422/top-strategies-for-optimal-recovery-between-workouts","title":{"tagName":"span","source":"McCall P. (2017). Top strategies for optimal recovery between workouts."}},{"displayLink":"1113/JP272881","link":"https://dx.doi.org/10.1113/JP272881","title":{"tagName":"span","source":"Peake JM, et al. (2017). The effects of cold water immersion and active recovery on inflammation and cell stress responses in human skeletal muscle after resistance exercise. DOI:"}},{"displayLink":"1152/japplphysiol.00971.2016","link":"https://doi.org/10.1152/japplphysiol.00971.2016","title":{"tagName":"span","source":"Peake JM, et al. (2017). Muscle damage and inflammation during recovery from exercise. DOI:"}},{"displayLink":"acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective","link":"https://www.acefitness.org/education-and-resources/professional/expert-articles/5456/passive-vs-active-recovery-which-is-more-effective","title":{"tagName":"span","source":"Ross J. (2015). Passive vs. active recovery: Which is more effective?"}},{"displayLink":"3389/fphys.2018.00415","link":"https://dx.doi.org/10.3389%2Ffphys.2018.00415","title":{"tagName":"span","source":"Wiewelhove T, et al. (2018). Active recovery after high-intensity interval-training does not attenuate training adaptation. DOI:"}}],"byline":{"authors":[{"name":{"display":""},"avatar":{}}],"medicalReviewers":[{"id":128,"name":{"display":"Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT","first":"Debra Rose","last":"Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT"},"userLogin":"debrarosewilson","links":{"website":"","facebook":"","linkedin":"https://www.linkedin.com/in/dr-debra-rose-wilson-599a7a26/","twitter":"","instagram":"","tiktok":""},"link":"/reviewers/debra-rose-wilson-phd-msn-rn-ibclc-ahn-bc-cht","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"122515","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003e\u003cem\u003eThis individual is no longer a medical reviewer in our network. The credentials and contact information reflected here may not be current.\u003c/em\u003e\u003c/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDr. Debra Rose Wilson is a professor, researcher, and holistic healthcare practitioner. She teaches graduate-level psychology and nursing courses. Dr. Wilson has over 200 publications in her areas of expertise, which include complementary and alternative therapies, autoimmune disease, stress and coping, and obstetrics and breastfeeding.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLakehead University, Hon BSN, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTennessee State University School of Nursing, MSN\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWalden University, PhD\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Nurse\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAdvanced Holistic Nurse Board Certified\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eInternational Board Certified Lactation Consultant\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eClinical Hypnotherapist\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eReiki Master\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eTherapeutic Touch Therapist\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2017-2018 American Holistic Nurse of the Year\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eEditor of a peer-reviewed journal for 9 years\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003cspan style=\"font-weight: 400;\"\u003e2015 March of Dimes Nurse of the Year\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://www.waldenu.edu/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWalden University\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\" aria-level=\"1\"\u003e\u003ca href=\"https://www.apsu.edu/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAustin Peay State University\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":200,"height":200,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/06/debra-rose-wilson_mr.png"}}],"id":"gr-647827","updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."],"factCheckedBy":"","factCheckers":[],"articleHistory":{"2019-06-24":{"updateReason":[]},"2015-06-29":{"medicallyReviewedBy":"Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT"},"2024-10-25":{"updateReason":["The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic."]}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1435595700,"display":"June 29, 2015"},"published":{"date":1435595700,"display":"June 29, 2015"},"lastUpdates":{"date":1729882498,"display":"October 25, 2024"},"modified":{"date":1729857298,"display":"October 25, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"How Long Does It Take for Muscles to Recover? Find Out Here","description":"Discover how long muscles might take to recover after workouts. Learn about rest, active recovery, and factors affecting muscle recovery time.","keywords":"how long does it take for muscles to recover","author":{"@type":"Person","name":0},"lastReviewed":"2015-06-29T16:35:00Z","url":"https://greatist.com/fitness/do-my-muscles-need-two-days-recover","datePublished":"2015-06-29T16:35:00Z","dateModified":"2024-10-25T18:54:58Z","articleSection":"Fitness,Update","correction":{"@type":"CorrectionComment","text":"The article was updated with additional information to ensure it provides our readers with a comprehensive overview of the topic.","datePublished":"2024-10-25"},"reviewedBy":"Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/female-fitness-break-header-1296x728.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/04/rest-days-feature-732x549.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["How Long Does It Take to Lose Muscle? Understanding Fitness Breaks"],"text":["Wondering how long it takes to lose muscle? Discover the science behind muscle loss, strength, and cardio decline during breaks from your fitness…"],"link":"/fitness/how-long-lose-your-fitness","imageAlt":"How Long Does It Take to Lose Muscle? Understanding Fitness Breaks","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2015/03/GRT-female-tired-on-track-732x549-thumb.jpg","medicallyReviewedBy":{"reviewerName":"Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS","reviewerImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2019/06/daniel-bubnis_mr.png","width":200,"height":200,"altText":""},"specialties":["fitness"]},"isNutrition":false,"authors":[{"id":2507,"name":{"display":"Nick English","first":"Nick","last":"English"},"userLogin":"nick-english-1807-user","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"link":"/authors/nick-english","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eNick is crazy about intermittent fasting, handstand pushups, meditating, and spending five hours cooking things that he eats in five seconds. He tries to keep health simple—it\u0026#8217;s mostly just vegetables and sweat.\u003c/p\u003e\n"},"avatar":{"title":"","width":900,"height":900,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2019/03/Nick-English-900x900.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Why Does My Side Hurt When I Run? Causes and Prevention Tips"],"text":["Wondering why your side hurts when you run? Find out the common causes and simple tips to ease the pain and run comfortably."],"link":"/health/why-does-my-side-hurt-when-i-run","imageAlt":"Why Does My Side Hurt When I Run? 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