For something that’s supposed to leave our skin glowing, exfoliation can often feel like we’re doing too much, or somehow, not enough. It’s easy to fall into the trap of excessive exfoliation, layering on too many active ingredients or looking for instant softness, only to end up with tight, reactive or unbalanced skin.
Over time, I’ve learned that the best way to exfoliate isn’t to overdo it. (Honestly, I took the opposite approach.) It’s all about creating a routine that your skin can trust. As Anastasia Cupceafounder of Anastasia Skin Care Studio in New York, says: “Exfoliation is more about rhythm than rules. »
This rhythm changes with your skin: your environment, the season and even what your skin has experienced recently. After treatments like peels, microneedling, or lasers, she recommends pausing exfoliation altogether to allow the skin to fully recover.
To me this looks like a simple Sunday evening ritual: a head-to-toe reset that gently removes buildup, restores hydration, and sets the tone for the week ahead.
The result isn’t just smoother skin (although you’ll absolutely see that). It’s calm, supported and naturally radiant skin, without the irritation that often comes from overdoing it.
What is the best way to exfoliate?
The best way to exfoliate is not to choose between physical or chemical exfoliation, but to understand how the two work together.
Physical exfoliation (like dry brushing or dermaplaning) helps remove surface buildup, instantly smoothing skin and creating that satisfying polished feeling. Chemical exfoliation, on the other hand, takes it a step further by using ingredients like glycolic or lactic acid to dissolve the bonds that hold dull and dead skin in place.
When used thoughtfully, this combination creates a sort of reset for your skin: it clears congestion, improves texture, and allows the products you apply next to absorb more effectively. But before any exfoliation step, Cupcea emphasizes something more fundamental: a good cleansing. Starting with clean skin – using a cleanser suited to your skin type – ensures that exfoliation is both safe and effective.
The key is balance. Too much exfoliation, especially when layering multiple active products, can compromise your skin barrier, leading to irritation, sensitivity, and breakouts. But when approached with intention, exfoliation is less about stripping skin and more about supporting it.
In my own routine, I view exfoliation as a moment of reset, not an overwhelm, one that leaves my skin visibly smoother, brighter, and better able to retain moisture.
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How often should you exfoliate?
One of the most common mistakes when it comes to exfoliation is not how you do it – it’s how often.
More is not better here. In fact, over-exfoliation is one of the quickest ways to disrupt your skin barrier, leading to sensitivity, breakouts, and that tight, reactive feeling that never really sets in. Smooth skin doesn’t come from doing the most, but from doing just enough and consistently.
“Most people fall into two camps,” says Cupcea. “Either they over-exfoliate and damage their skin barrier, or they don’t exfoliate enough, leading to buildup, dullness and congestion.”
For most people, a weekly exfoliation routine is more than enough to maintain smooth, clear, balanced skin. Think of it as a time to gently remove buildup, refine texture, and support your skin’s natural renewal process.
From there, lighter maintenance throughout the week, like a gentle cleanser or occasional gentle exfoliator, can help maintain that glow without stripping your skin.
Of course, your ideal routine will depend on your skin type:
- Sensitive skin: Once a week (or even every 10 days), choose gentle, low-power exfoliants.
- Dry or balanced skin: Once a week, prioritizing hydration and barrier support afterward
- Oily or acne-prone skin: 1 to 2 times per week, depending on tolerance and types of exfoliants used
The most important thing is to pay attention to how your skin reacts. If you notice redness, increased breakouts, or a persistent feeling of tightness, it’s a sign to reduce your intake.
Over time, I’ve found that anchoring exfoliation into a weekly ritual, rather than applying it throughout the week, produces the best results. This gives your skin time to recover, rebuild and truly benefit from the process.
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The weekly body exfoliation routine for smooth skin
If there’s one habit that’s made the biggest difference to my skin, it’s this one: a once-a-week reset, from head to toe.
Instead of layering exfoliation throughout the week, I save it for Sunday evening, a time to slow down, remove buildup, and start fresh. It’s less about chasing instant results and more about creating a rhythm that leaves my skin consistently smooth, hydrated and balanced.
Here’s exactly how I do it:
Step 1: Start with Dry Brushing
Before getting in the shower, I start with dry brushing, one of the easiest ways to remove surface buildup and boost circulation.
Using long, gentle strokes toward the heart, I move across the entire body, focusing on areas that tend to look a little rough or textured (like the backs of the arms and legs). It’s both grounding and energizing, like waking up your skin before the rest of your routine begins.
The goal here isn’t pressure, it’s consistency. Just a light touch is enough to sweep away dullness and prepare skin for what’s next.
Step 2: Follow a chemical exfoliation
Next comes chemical exfoliation, where the real smoothing occurs.
I’ll use a body peel or exfoliating treatment with ingredients like glycolic or lactic acid to gently dissolve buildup and refine texture. This step goes further than anything physical exfoliation can do alone: it helps unclog pores, prevent ingrown hairs, and even out skin tone over time.
Consider this the step that transforms your skin from smooth has visibly radiant.
Step 3: Shave (if desired)
If shaving is part of your routine, now is the time to do it.
It’s often overlooked, but shaving is actually a form of physical exfoliation, removing both hair and any remaining surface buildup. Performed after exfoliation, it allows a closer and softer glide and helps prevent irritation.
And if you’re using a self-tanner, this step is essential: it creates the most even canvas for application.
Step 4: Gently Cleanse in the Shower
After exfoliation, I continue with simple cleansing.
Now is not the time to do anything hard or too active: you’ve already done the heavy lifting. A gentle, nourishing cleanser removes any remaining residue while keeping skin calm and balanced.
I like to take my time here, letting the warm water and steam soften the skin and making it more of a ritual than a rushed step.
Step 5: Rehydrate and restore the skin barrier
This is perhaps the most important step of all.
After exfoliation, your skin is more receptive but also more vulnerable. Replenishing hydration helps restore the skin barrier, lock in moisture, and maintain that soft, supple feeling long after your routine is finished.
I’ll apply a rich body cream or oil while my skin is still slightly damp, taking a few extra minutes to massage it in thoroughly. It’s less about efficiency and more about slowing down, so that the routine is as enjoyable as the results.
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The Best Facial Exfoliation Routine (No Irritation)
When it comes to exfoliating your face, more isn’t better: gentler, more intentional is.
The skin on your face is more delicate than that of your body, which means it responds quickly, not only to the benefits of exfoliation, but also to the effects of over-exfoliation. Where body exfoliation may seem a little more indulgent, facial exfoliation requires a lighter touch and a little more restraint.
I approach this part of my routine with that in mind: fewer steps, more intention, and a focus on keeping skin calm, balanced, and supported.
Step 1: Cleanse and prepare the skin
I always start with a gentle cleanse to remove makeup, oil, and any buildup from the day.
Nothing too active here: you don’t want to pile on exfoliating ingredients before you even start. Instead, this step is about creating a clean, calm canvas so that the exfoliation that follows can work more effectively.
Step 2: Dermaplane (optional)
If I’m doing a full reset, I’ll dermaplane to remove peach fuzz and that top layer of buildup that can make skin look dull.
Cupcea notes that dermaplaning is particularly beneficial for dry or rough skin, helping to remove surface buildup so products can be absorbed more effectively. It’s also great for uneven textures and is one of the quickest ways to get that immediate luminosity before an event.
“It instantly leaves skin feeling smoother and more radiant,” she says. “If you have peach fuzz, it helps makeup apply more easily and it’s a great pre-event option for that immediate glow.”
That said, it’s not for everyone: People with active acne, very sensitive or reactive skin, or a compromised barrier may want to skip it, as it can increase irritation.
And if you’ve been taking Accutane, she recommends waiting at least 3 to 6 months and only continuing once the skin is completely healed.
Cupcea notes one exception where dermaplaning can be particularly helpful: during pregnancy or while breastfeeding, when many exfoliating acids are prohibited. Because it is entirely topical, it offers a gentle alternative to maintaining smooth, glowing skin.
Step 3: Follow with a chemical exfoliant
After dermaplaning (or instead), I’ll use a gentle chemical exfoliant, usually glycolic or lactic acid, to refine the texture and remove anything that’s left.
This step is what really creates that even, glassy finish. It works beneath the surface to smooth, brighten and support cell renewal in a gradual, non-aggressive way.
The key here is to resist the urge to accumulate more. Just one well-formulated exfoliant is enough.
Step 4: Let your skin rest
This is something I’ve learned over time: after exfoliation, your skin doesn’t need more, it needs space.
On the nights I exfoliate, I keep the rest of my routine to a minimum. Sometimes this means skipping additional actives altogether and letting my skin stabilize overnight.
In the morning, the difference is still noticeable: clearer, softer and more even, without that feeling of tightness or overwork.
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Signs You’re Exfoliating Too Much (And What to Do Instead)
If your skin isn’t responding the way you hoped, exfoliation may not be the solution, but rather the problem.
Over-exfoliation is surprisingly common, especially when you’re layering multiple products or trying to speed up results. But instead of creating a smooth, radiant finish, over-exfoliation can leave your skin weakened and unbalanced.
Some signs to watch out for:
- Persistent redness or tenderness
- A feeling of tightness and dryness that does not go away with moisturizer
- Increased rash or irritation
- Skin that suddenly seems more reactive than usual
- A shiny, almost “too polished” appearance
Cupcea notes that properly exfoliated skin should feel smooth, calm and even, never tight or irritated.
“When exfoliation is done right, skin has a healthy glow and products are absorbed more easily,” she explains. “But with over-exfoliation, you’ll start to see redness, sensitivity, and that tight, shiny feeling that signals that the barrier has been compromised.”
The best thing you can do is simplify your routine and give your skin time to recover. Focus on gentle cleansing, deep hydration, and barrier support products while removing exfoliants completely for a few days (or longer, depending on how your skin feels).
This is also where it helps to reframe your approach: exfoliation isn’t something to push, it’s something to support. When done right, it works with your skin, not against it.
This article was last updated on March 29, 2026 to include new information.
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