How many rest days per week does a beginner need?

Beginners generally need 2 to 3 rest days per week, especially when starting a new training program. Because the body is adapting to new stress, muscles, connective tissue, and the nervous system all need adequate recovery time between sessions. A common approach is training 3 to 4 days per week with rest or light activity on the remaining days. Rest days don't have to mean complete inactivity. Light walking, stretching, or gentle mobility work can aid recovery without adding significant stress. Skipping rest days as a beginner increases the risk of overuse injuries, burnout, and stalled progress, since muscle growth and strength gains actually occur during recovery, not during the workout itself.