🛌 Rest Days: Why Doing Less Can Get You More

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Rest Days: Why Doing Less Can Get You More

You don’t get stronger during workouts—you get stronger while recovering from them.

Here’s why rest days are crucial for progress (yes, even if you hate taking them):

• Muscle Repair Happens at Rest: Lifting causes micro-tears. Recovery rebuilds them stronger. No rest = stalled gains.

• Hormones Reset: Testosterone, cortisol, and growth hormone all balance better when you sleep and rest.

• Prevents Burnout and Injury: Training 7 days a week sounds hardcore—until your joints revolt or your energy tanks.

Take at least 1–2 full rest days per week, and use active recovery (walking, mobility, stretching) to stay loose. Doing less = making more progress when done right.

Mindset Shift:

Stop Chasing Motivation—Chase Momentum

Motivation is flaky. Momentum is reliable.

• Don’t wait to feel like working out—just start.

• One healthy meal leads to another. One workout leads to a streak.

• Build small wins and let that consistency snowball.

Success in fitness (and life) comes from doing the work on the days you don’t feel like it. That’s where the real change happens.

Question from Our Readers:

“Is it too late to build muscle in my 50s?”

– Greg, 54, from Pittsburgh

No way, Greg. You can absolutely build muscle in your 50s—and beyond.

Here’s what to focus on:

• Progressive Resistance: Lift weights that challenge you, and gradually increase them over time.

• Prioritize Protein: Aim for at least 0.8–1g of protein per pound of bodyweight to support muscle repair.

• Recovery and Mobility: Warm up, recover well, and stay consistent. You’ll grow—just give your body a little extra care.

Many guys in their 50s make some of their best gains—especially if they didn’t train seriously in their 20s or 30s. Start now. It’s not too late—it’s perfect timing.

Fit Trivia: Which Olympic sprinter famously said, “I trained 4 years to run 9 seconds”?

Answer: Usain Bolt! The fastest man alive trained tirelessly for years to deliver a world-record 100m dash in 9.58 seconds. His quote is a powerful reminder: great results come from consistent work, not overnight magic.

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Publisher: Ryan Engel

Editor: Michael Pender

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