Take a Break !

In my experiences over the years I have been training, taking a total week off from the gym has been a major contribution to my longevity and constant progress in bodybuilding and health in general.

An occasional week off from lifting weights gives your body a much needed break. Your connective tissues, nervous system and bones all need time to make adaptations. While resting the requisite 48 to 72 hours between lifting sessions permits some of these adaptations, a full week can bring complete recovery to your body and mind so you come back with a fresh body and attitude.

Scheduled Time Off

A week off from lifting could occur as a planned recovery week, such as between stages of a strength-training regimen. You want to change up your lifting routine every four to six weeks to keep your muscles from getting too accustomed to a particular program. If they become too accustomed, your results will plateau.

A good time to schedule a week break is between each of these four- to six-week program changes. For example, if you've followed a six-week, power-focused strength-building routine, take a week off before beginning a new routine that may emphasize endurance. You don't need to take a break every time you switch workout routines. Once or twice per year is sufficient, Pete McCall of the American Council on Exercise told "Men's Fitness."

Unscheduled Time Off

A week off from lifting might also fall accidentally in the middle of a lifting stage. For example, you may find yourself on vacation without any access to heavy weights. You might also be waylaid from lifting by a particularly busy week at work or a life event. If you've been consistently lifting for four or more weeks -- look at this week off as an unplanned break and get right back on track the following week. Some people, instead of planning a specific "off" week, go by feel.

After weeks or months of consistent, regimented workouts, you reach a point at which your mind or your body has little enthusiasm for weight training. This is a good indication that it's time for a week off. You may come back refreshed and stronger after the brief hiatus.

Considerations

A week off won't be detrimental to people who train hard four to six times per week, but if you're a less consistent exerciser and only hit the weight room once or twice per week -- a week off of lifting could set you back. Even for dedicated exercisers, taking more than two weeks off from lifting might have some detraining effects that require you to ease back into workouts gradually -- rather than full force.