What To Do On Non-Gym Days?

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Here’s (maybe) a new one for you guys: How do you convince yourself NOT to go to the gym sometimes?

Most days, I do go. For my physical, emotional and spiritual health. And I’ve found a local gym I really like, so I’m comfortable there. Honestly, I’d probably be happy going every single day. But the body needs rest and recovery …

I know I’ll get better and safer workouts if I skip the gym one or two days a week. Today, for example, my body knows I’ll be better off I stay home and do some light stretching, yin yoga, etc. and let my muscles recover. (Really, I’ve worked all of them very hard this week.). But it’s still tempting to go anyway.

My gym is small and doesn’t have sauna / spa / track / exotic amenities, so just going up there and “hanging out” isn’t an option (not that I’d do that anyway – I’m there to work out.)

Do you ever have to force yourself to not go to the gym? And, what do you do instead? (Normally I’d go for a long walk outside, but it’s 106 degrees here today – so that’s not gonna happen.)

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So go.

Do some active recovery.

Do some mobility work.

Do some flexibility routines like Limber 11.

Join a second gym with a pool and go swim.

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This won’t sound fun at all, but cleaning the house may help you practice restraint with gym time. Depending on how big your house is, or whether you have dogs or kids, it can end up feeling like a workout without causing the same type of stress on the body.

To make it more intense, set a timer for an hour (maybe two) and see how much deep cleaning you can fit into that window.

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I get this. Here’s what I do on non-workout days:

  • I go for a long morning walk during the time I’d be at the gym.
  • I get in some easy mobility work
  • I still try to be active, getting lots of steps.
  • I try to eat a bit few carbs (for example, I don’t have Surge on non-training days)
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I’m in the camp of go if you feel like it. Even if it’s detrimental, if we aren’t competing, we get to do what we want. If it’s good for your mental health, then go for it.

In terms of what to do, small exercises for “easy to recover” body parts will do the least damage. In kind of order of what I think is least detrimental:

  1. Abs
  2. Calves
  3. Cardio
  4. Rear delts isolation
  5. Biceps isolation
  6. Side delts isolation
  7. Triceps isolation

Beyond that you’re likely to start messing with your plan (in my opinion).

I also think you’re better off treating it as an extra session mentally. That means few sets, don’t psyche yourself up, don’t go heavy, don’t go past failure. Those are all the kinds of things that dig a recovery ditch even on the easier exercises.

You could also just go and do one of the fitness classes or something. That’s probably actually going to help vs hurt.

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The days I’m not lifting, I’m either swamped with things to do such as work or spending time with my wife. Just find some hobbies and eat to recover. Your rest days are your true growth days.

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