Best Workout Split for Women 2025: How to Program Rest Days
Discover my current workout split and learn why rest days are crucial for progress. Get realistic training tips that prioritize recovery and sustainable fitness.
Introduction
I used to think rest days were for the weak. Seriously! If I wasn’t in the gym pushing myself to the limit every single day, I felt like I wasn’t doing enough. Sound familiar? But here’s what nobody tells you when you’re starting out: rest isn’t the opposite of progress – it’s actually where progress happens. Your muscles don’t grow while you’re lifting weights; they grow while you’re recovering.
After dealing with burnout, decreased performance, and honestly just feeling exhausted all the time, I completely rebuilt my approach to working out. Now I want to share my current workout split with you – one that emphasizes rest just as much as training. This isn’t about being lazy or making excuses. It’s about being smart, sustainable, and actually seeing results instead of spinning your wheels. Whether you’re new to fitness or you’re that person who feels guilty taking a day off, this guide will show you how to structure your training in a way that works with your body, not against it.
Understanding My Philosophy on Training and Rest
My Training Journey: From Overtraining to Balance
I want to give you a little perspective into how I used to train. My junior year of high school I was riding my horse about 5 times a week, working out 5 times a week, and running 2 or 3 times a week. That is a lot. Way too much. It caused me to experience severe burnout and I wore my body down. Then I had my accident and stopped all physical activity and had to reevaluate what a healthy schedule is.
Finding My New Balance
After not training for 6 months, I had to slowly reintegrate physical activity and found a new balance. The balance that has been working for me is lifting weights 4 times a week and running 2 or 3 times a week. In addition, I get at least 10k steps a day living on a college campus. This worked well for the longest time, but now I am working with a stress fracture in my femur because I either overdid it or underrate. It is a hard balance to find regardless.
Progress Isn’t Linear
This is why I can’t prescribe one schedule or system because apparently I can’t keep myself in the gym forever and am getting hurt. But I can talk about the lessons I have learned and how it shapes me going forward. Your physical fitness isn’t a linear pattern but rather you will go forward then backward then forward again. So while I am currently not working out, at least not lower body and running, I will again and I will find a new balance after healing my leg.
Learning to Actually Listen to Your Body
I used to pride myself on being good at listening to my body and I think I am in some respects, but as you can see I still got injured. It is something I work on daily and while I am good at being in tune with my body, I like to ignore pain and have a pretty high threshold for it. So if anything, let’s all get better at listening to our bodies and what they are communicating.
My Current Weekly Workout Split Breakdown
How I Structure My Week
I would say I have a pretty non-traditional workout schedule. I don’t split it by muscle groups per se but rather I split it up differently. Here is the flow:
Monday: Leg day
Tuesday: Full body
Wednesday: Active rest day
Thursday: Upper body
Friday: Full body
Saturday: Run
Sunday: Full rest day
I will then add another run in on a different day depending on how I feel or when I have time.
The Importance of Two Rest Days
I think you need at least two rest days a week: one full rest with just a little walking and the other can be a more active rest day where you are doing low intensity or no lifting. It again differs per person and you need to figure out what feels best for your body.
The Science Behind Why Rest Days Aren’t Optional
What Actually Happens During Recovery
Your muscles grow during your recovery period up to 48 hours after lifting weights. So your body is not idle when you rest but is still burning calories and building muscle. In no way shape or form should you undersell your rest days.
The Role of Sleep in Muscle Growth
Sleep also helps your muscles recover and grow in that time post-workout. Your body simply cannot function without sleep and needs it to help your performance improve in the gym and in daily life.
The Dangers of Overtraining
If you overtrain, it wears your body down and honestly hinders your growth and your progress. Your body can’t grow in a positive way if it is running on overdrive and steam. So instead, choose to prioritize rest in your routine to help utilize your body’s maximum function.
My Hard-Learned Lessons
I have learned the hard way to slow down and give myself rest. For me, that included a terrible accident and fracturing my leg. I don’t recommend having to wait until a traumatic moment to learn you need rest. Instead, examine your life and your busyness, and if you feel like slowing down, then do so. It is okay to miss a gym day if your body isn’t feeling it, as long as it is not a repeated action.
How I Structure My Training Days for Maximum Results
Designing Around Your Goals
I have found that my workout schedule works really well for my goals. I desire to be fit and strong. I want to be able to lift heavy but also run a 5k. I want to be flexible and have functional muscle, not just for show. So the program I designed for myself helps me reach that goal.
Creating Your Own Program
I think it is so beneficial to figure out your workout goals and curate a program that fits your lifestyle needs. It is okay to find a workout on Instagram to follow, but make sure it is helping you reach your goal. I think a workout goal can also change over time and your program should be able to shift and change with it. You have to be flexible in life and be open to change.
Active Recovery: What I Do On “Rest” Days
What Rest Looks Like for Me
For rest days I might go on a little walk when I am at home, but it is different when I am in college. I am almost guaranteed to get 10k steps a day, so a rest day means doing nothing besides walking or maybe some yoga. An active rest day is a little more intense where I would go hiking or do Pilates or maybe an easy run.
Rest Days Change with the Season
My rest days truly do vary each time. It depends on how much rest I need that day and frankly if I have time for anything more than walking. And nowadays, I am only walking and just barely because my walking involves crutches. So each season calls for a different kind of rest day.
Balancing Fitness Goals with Real Life
Life Changes—And So Does Your Routine
Life changes. It is that simple reality that I have had to learn over the years. I have had so many shifts in my life and my workout schedule will be affected from time to time. Before my accident, I was so afraid of missing a workout that I would sacrifice sleep and other valuable time with people in order to get it in.
Permission to Skip
Now, especially since being in college, I have learned that it is okay to skip a workout. If I don’t have time, I will simply not workout. I know that working out is supposed to be great for my mental health, but if I try and squeeze it in then it is simply degrading my health.
Working Out During Stressful Times
I do think working out is beneficial during a stressful time or during traveling, but I don’t think that you should stress about it. If you can workout, fine, but if not don’t beat yourself up.
Common Mistakes I Made (So You Don’t Have To)
Training Through Pain
I have trained through pain and look where it has gotten me. I am not sure how I would have avoided this stress fracture because beforehand I had no idea what could cause one. But still, just be careful to not overdo it or overtrain.
Comparing Myself to Fitness Influencers
I have compared my routine to fitness influencers and I don’t think it is helpful. It honestly just makes you doubt your progress and effort, which is sad. I encourage you to avoid comparison because it is the thief of joy.
Undereating While Training Intensely
Part of what could have led to my stress fracture is undereating while training intensely. It is hard in college because I can’t really track what I am eating and just overall you might not want to track. But as women especially, we have to be diligent in making sure that we are consuming enough food daily. It is vital to our physical and mental health and well-being.
If you want to see more of how I try and prioritize eating healthy while training, go check out my past blog post: https://foodngrace.com/how-to-start-balancing-diet-and-exercise-beginners-routine-guide-2025/
Feeling Guilty About Rest Days
I used to feel guilty on my rest days. I would feel guilty that I wasn’t doing enough, that I wasn’t putting enough effort in. I am an all-or-nothing person, so slowing down and taking a day off is really hard for me. I encourage you to push through the discomfort and prioritize those rest days.
The “More Is Better” Myth
More truly isn’t always better. Sometimes less is better. Your body can’t run on empty, at least not for long. You have to make sure that you are prioritizing balance and living a sustainable life.
Conclusion
My current workout split isn’t fancy or extreme, and that’s exactly the point. It’s sustainable, it prioritizes recovery, and most importantly, it actually works for the life I’m living right now. Remember, your workout split should serve you – not the other way around. The goal isn’t to punish your body or prove something on social media; it’s to feel strong, healthy, and capable in your everyday life.
If you’re struggling with overtraining or feeling burned out, I encourage you to take an honest look at your routine. Rest isn’t a sign of weakness – it’s a sign of wisdom. Start by incorporating at least one full rest day per week, listen to what your body is telling you, and adjust as needed. Your future self will thank you for building a fitness routine that you can maintain for years, not just weeks. Progress isn’t just about how hard you push; it’s about how well you recover.
