1. You Know When You Know: Trust Your Gut

You might think that knowing when to rest is obvious, but if you're anything like me, it's easy to ignore the signs. Even as a lifelong athlete with asthma, I find myself questioning whether I need a rest day, often pushing through when my body is practically screaming at me to stop. I've been working out six days a week for almost a decade, and for the first few years, I didn’t even take that one day off.

It wasn’t until I started training for ultramarathon (running events that are more than 26.2 miles or 42 kilometers in length)—where the demands on my body were greater than ever—that I realized I couldn’t achieve my goals or stay injury-free without incorporating rest days.

The problem is, when I am not training for something it is hard for me to justify programing in a rest day (weird right?), therefore, I might push myself too hard, doing multiple workouts in a day, and then wonder why my knee is tight or my shoulder hurts.

The lesson here is simple: when you know, you know. Your body will tell you when it needs a break. If you’re asking yourself whether you need a rest day, you probably do.

2. Limited Range of Motion: This Isn't Typically Normal

Another clear sign that it’s time for a rest day is when you start experiencing a limited range of motion somewhere in your body. As someone who regularly visits a chiropractor and massage therapist, I’m very aware of what my normal range of motion should be. But when I push myself too hard, especially with strength training or intense workouts, I notice that my arms don’t lift as high, or stretching becomes more difficult.

This restriction in movement is your body’s way of telling you it needs a break (or at the very least, you need to focus on improving your mobility). Whether it’s tightness in your shoulders after too many bench presses or a decrease in flexibility after a series of HIIT sessions, these are all signals that it might be time to rest that particular muscle group or even take a full rest day. For me, this might mean spending more time with my foam roller or booking an extra session with my massage therapist, but above all, it means allowing my body the time it needs to recover.

3. Pain: Differentiate Between Good Pain and Bad Pain

Pain is another critical indicator, but it’s important to distinguish between different types of pain. As an asthmatic athlete, I’ve learned that not all pain is created equal. The burn of lactic acid in your muscles is one thing—it’s uncomfortable, but it’s also a sign that you’re working hard and pushing your limits (and yes you will need to release this lactic acid in one way or another). However, sharp, sudden pain, particularly in joints or areas that aren’t typically sore, is a red flag.

For instance, when I feel a sharp pain in my knee during a run, I know it’s time to stop and assess what’s going on. Is it just tight muscles that need stretching, or is it something more serious that requires a rest day or medical attention? During my training for ultras, I’ve had to become particularly vigilant about this. The last two weeks before a race, my training plan emphasizes rest over any additional physical gains. Ignoring pain and pushing through could mean jeopardizing the entire event, or worse, causing long-term damage.

4. If You Can't Remember When You Last Had a Rest Day...

One surefire sign that you need a rest day is if you can’t remember the last one you took. This was my situation just yesterday. I realized I’d been working out every single day for at least two or three weeks without a break. That’s when I decided it was time to rest.

The difference in how I felt today after taking that break was astounding. My workout was strong, and even though I still have a minor knee issue, it was significantly better than it was the day before. Rest days aren’t just a nice break; they’re essential for your body’s recovery and performance. If you can’t remember when you last took a rest day, it’s probably time to take one.

5. Feeling Fatigued or Just Now Right

Finally, if you’re feeling fatigued or just generally “off,” or "not right" it’s a clear sign that you need to rest. This isn’t about feeling unmotivated; it’s about those days when everything feels wrong, mentally and physically. I’ve had those days when it’s not just about being tired—it’s a sense that something isn’t quite right.

On days like this, it’s better to err on the side of caution. Don’t get stuck in your head about it, but if you’re feeling off, take a day to rest. Out of all the indicators, this one is the most personal. You know your body better than anyone, and if something feels off, it’s worth listening to that instinct.

As an asthmatic athlete, I’ve had to learn the hard way that pushing through isn’t always the answer. Rest days are crucial, not just for preventing injury, but for ensuring that I can continue to perform at my best. If you’re wondering whether you need a rest day, the answer is probably yes. Listen to your body, recognize the signs, and give yourself permission to rest. Trust me, your body will thank you.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.