Training hard and pushing for new personal records (PRs) is central to athletic progress. However, what separates effective athletes from injured ones is not just how they train, but how they recover. Rest days are not simply a break from training—they are a crucial element of the adaptation process, backed by strong scientific evidence.

Neglecting them can compromise performance, health, and long-term athletic development.

Below are nine science-based reasons why rest days are just as important as PR days.

1. Rest Days Enable Muscle Repair and Growth

Strength and endurance training cause microscopic tears in muscle fibers. This disruption is necessary for adaptation, but recovery is when the actual rebuilding occurs. During rest, muscle protein synthesis (MPS) increases, repairing and

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