Easy days.
Done right.
Free recovery sessions for light weeks: easy lifts, mobility and low-impact cardio between hard blocks.
Easy weeks
Easy weeks
9 programs
No programs match. Try a different search or category.
A calm week, set out
Every easy session is set out for the week, so there is nothing to decide on a rest day.
Open this programDAY 1 - EASY FULL BODY A
- Stationary Bike1×10 · RPE 4
- Goblet Squat2×10 · RPE 5
- Dumbbell Bench Press2×10 · RPE 5
- Seated Cable Row2×10 · RPE 5
- Band Pull-Apart2×15 · RPE 5
- World's Greatest Stretch2×6 · RPE 3
DAY 2 - EASY FULL BODY B
- Incline Walk1×10 · RPE 4
- Dumbbell Romanian Deadlift2×10 · RPE 5
- Lat Pulldown2×10 · RPE 5
- Push-Up2×10 · RPE 5
- Face Pull2×15 · RPE 5
- Hip 90/90 Switch2×6 · RPE 3
DAY 3 - EASY FULL BODY C
- Rowing Machine1×10 · RPE 4
- Leg Press2×10 · RPE 5
- Dumbbell Shoulder Press2×10 · RPE 5
- Machine Row2×10 · RPE 5
- Cable Pull-Through2×15 · RPE 5
- Cat-Camel2×6 · RPE 3
After a meet
Two weeks of light technique after a max test.
Short daily sessions
Five easy sessions of about twenty-five minutes.
Gentle on joints
Bikes, bands and machines. No pounding.
What the research says
The World Health Organization physical activity fact sheet reports that 31% of adults, about 1.8 billion people, do not reach 150 minutes of moderate activity per week. Source
The American College of Sports Medicine progression models position stand describes light to moderate loads of 40 to 60% of 1RM for higher-rep endurance work. Source
A meta-analysis of 21 foam rolling studies found that rolling after exercise reduced muscle pain perception by 6.0%. Source
Guides
All guides4 min read
Active Recovery Workout: What to Do on Rest Days
An active recovery day keeps you moving without adding fatigue. What to do, how hard to go, how long to train, and three 30-minute sessions to try.
4 min read
Light Gym Day: How to Plan an Easy Workout
A light gym day keeps your routine and lifts moving when you need an easier session. Loads, reps, effort and a 40-minute easy gym workout to follow.
4 min read
Should You Work Out When Sore? Training With DOMS
Sore after training? Learn what DOMS is, when it is fine to work out, how to adjust your session, and what actually eases soreness, backed by research.
"Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy induced a small to large decrease (-2.26 < g < -0.40) in the magnitude of DOMS, while there was no change for the other methods."
Dupuy and colleagues, An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques, Frontiers in Physiology, 2018