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Most Firefighters are into working out. And rightfully so. Firefighting is a physically challenging occupation, and we need to be in shape. But too much exercise can be just as dangerous as no exercise.
Giving your body a week of rest occasionally is not only good, but also smart.
Here’s why:
Benefits of Taking a One Week Rest
- Muscle recovery: Muscles grow during rest, not just during workouts.
- Injury prevention: Continuous strain without rest can lead to overuse injuries.
- Mental reset: Rest can restore motivation and help prevent burnout.
- Performance boost: After proper recovery, people often return stronger.
- Hormonal balance: Chronic stress from constant training can elevate cortisol. Rest helps normalize it.
How Often?
- Every 6–12 weeks for most regular lifters or athletes.
- The more intense and frequent your workouts, the more regularly you should plan rest or de-load weeks.
What to Do During a Rest Week?
You don’t have to be completely inactive unless you’re recovering from injury. Options include:
- Light walking, stretching, or yoga
- Recreational activities (e.g., hiking, swimming)
- Foam rolling or mobility work
- Sleep more, hydrate well, and eat to support recovery
Bottom line: it’s all about balance. Exercise strengthens the body and mind, but rest is where you rebuild, recover, and grow. One without the other can throw everything out of sync. Think of it like music: the notes matter, but the pauses make it beautiful.
Remember, a strategic week off helps your body rebuild stronger and keeps you training for the long haul. It’s not a setback—it’s part of smart progress.
Sam DiGiovanna is a 40-year fire service veteran. He started with the Los Angeles County Fire Department, served as Fire Chief at the Monrovia Fire Department, and currently serves as Chief at the Verdugo Fire Academy in Glendale. He is Director at Large with the California State Firefighters Association, Associate Director for the California Training Officers Association and a consultant for www.Lexipol.com