11.Rest
As previously mentioned, adequate rest is vitally essential. It is crucial that you utilize your recovery days effectively. It may appear to be a smart idea to push yourself another day, but it is not. You will end up damaging your muscles if you do not take the time to rest and recuperate from your workouts and daily activities.
This is because your muscles have a limited capacity. If you do not take a break, they will never have the opportunity to heal correctly. The longer they are unable to recover, the more damage they will sustain until they ultimately fail and you sustain an injury requiring medical attention.
Listen to your body and recover when it tells you to. You will eventually build up your muscles to the point where they can recover more rapidly and effectively.
