For most, Sunday is a day “off” from the gym, maybe even Saturday as well if you’re following the typical M-F workout; leaving Saturday and Sunday as rest days.
I’m totally okay with that…as long as your on track with your fitness goals: your losing the inches and the body fat % that your aiming for, the scale is moving in your favor, your strength is improving and overall your feeling better about fitness and movement in general.
If not… why are you not working towards those goals everyday? Yes, over-training is a thing, but a very difficult “thing to achieve” for most individuals. So what the means is: Attempt fitness 6-7days a week until you feel you’ve reach a good even pace. Even then I don’t really recommend going a complete 48 hours without any exercise or fitness.
Here’s an easy way to do that:
Monday: Workout 1
Tuesday: Workout 2
Wednesday: rest and recovery or work on core,mobility and conditioning
Thursday: Workout 3
Friday: Workout 4
Saturday:rest and recovery or work on core,mobility and conditioning
Sunday: Workout 5
Rinse and Repeat, and modify as needed for your goals, abilities and progress. I usually like to follow the first 3 weeks of the month are ramping-up the volume and intensity of the workouts (for a progressive overload effect) and then de-loading the 4th week.
This approach helps to minimize over-training and injury while simultaneously producing high levels of strength, lean mass gains and body fat reductions and a consistent and repeatable basis.