Rest and recovery is just as important as working out and eating well. By Day 4 of your new training program, you may find you need some time to recover. In fact, at the beginning, you may need up to three rest days until your body acclimates to the stresses of working out. "Listen to your body! Even though I'm outlining a seven-day program, that doesn't mean you can't put more rest days into your weekly schedule if you need them," said Chadwell.
If you still want to work out, try some beginner's yoga, either in a class or at home. Stretching can help soothe sore muscles.
Image Source: POPSUGAR Photography / Diggy Lloyd