How heavy do you lift? Rest days are just as much for your muscles as they are for your joints. I've went weeks without a rest day too so I can relate but that was more an unique situation as it was a planned out routine. As stated, rest days are when you grow and heal up for the next training session so even if you don't feel like taking them I would suggest you do. It's up to you but we all just want everyone here to reach their full potential as quickly as possible. We've made all the mistakes new lifters have made coming in here asking questions about. Learn from our mistakes.
As of right now, as far as compound movements go, as maximums (starting weight in parenthesis) - this is within a five month timespan:
Bench: 200 (155)
OHP: ~90 (?)
Deadlift: 230 (175)
Squat: 215 (175)
I certainly don't do these weights as repetitions, but I do check my max's usually every 4-6 weeks so I can adjust my regular routine accordingly. On everything else, I usually have been able to gain roughly five pounds per week per exercise, which I'm thrilled about. To get a little more into detail, here's my current program:
Day 1 - Chest and Tri's (4 exercises each, usually 3 x 8-10):
- BB Benchpress, with reps of 5-3-1-3-5-8, the one rep being 180 and decreasing/increasing ten pounds per set, DB Incline, DB Decline, Cable Flys
- Machine Tri Extension, Dips, Cable Pushdown, DB French Press
Day 2 - Back and Bi's (4 exercises each, 3 x 8-10)
- Deadlift, Wide-grip Pull-ups, Machine Row, Plated Back Raises
- Hammer Curls, Machine Preachers, Cable Curl, Concentrated Curls
Day 3 - Legs and Shoulders (5 exercises, 3 x 8-10)
- Squat, Machine Leg Extension, Plate Calf Raises (3 x 15-20), Machine Quad, Machine Leg Press
- BB OHP, Machine Military Press, DB Arnold, DB lateral/front raise, Plate Shrugs
(Side note: I'm limited to what my apartment gym offers me - no free bars and only a smith machine, that's why a large portion of these are dumbbell and machine based. I have access to my University gym when I can, where they have every piece of equipment desirable, but that's only once or twice a week).
On top of that, every other day I add in core (abs/obliques) in the routine. So if I do core on day one, I'll do core again on day three. Granted, I don't do the same exercises every time (for example, I don't bench every chest day, I'll substitute for dumbbell press, or do BB Incline over DB Incline, etc.), so I have plenty of alternatives for exercises to ensure I'm not doing the same thing every day. This is just an example, and the exercises certainly aren't strictly set. The only thing that's concrete is the amount of exercises I do for each muscle group on a particular day (usually 4).
However, the reason I don't take a rest day is because the large majority of the time, I really feel like I don't need it. For example, I'll workout chest on day one, but I won't work out chest for another three days on day four - that's two days off to allow my chest muscles to recuperate and rest. Sure, the other exercises in the routine may use my chest muscles, but it certainly isn't significant.
I realize that this isn't an adequate long-term fitness plan; the point of this is because I'm a beginner, my body can handle and adapt quickly to such exercises. My initial problem was that I wanted to fit in cardio somewhere in my routine, and I feel like doing a 20-minute HIIT treadmill run on the days I don't do core (days two and four, for example) would be a good fit.
Anyways, I also realize that this workout plan is highly, highly unconventional. But for me, it works, and it works well. I just really don't feel like I need a rest day, and I'd like to reiterate that I'm certainly not on anything! Hell, I don't even take supplements or protein powder; only a multivitamin. But would a rest day really be that beneficial?
Also, you say you're early for no reason, but on the contrary, the information you've posted in this thread provides very good reasons. Abrupt changes in diet or exercise can easily disrupt hormone levels, and thus alter the menstrual cycle in various ways. You've changed both at once, which is fine to do, but the effect certainly isn't unheard of.
