Fitness shouldn’t be one more thing to feel bad about.
So today, I want to take a few worries off of your plate.
Think of this as a permission slip to stop overthinking the stuff that doesn’t matter nearly as much as you’ve been told.
Stop worrying about missing a week of workouts.
Even if you miss a week of workouts multiple times each year, it has no discernible impact on your overall progress.
You may feel less “full” or “pumped” in the moment, but nothing structural is changing. And even if you’re off for longer than a week, regaining any lost strength or muscle happens relatively quickly.
Bottom line: if you miss a week for a vacation or because you’re taking care of a sick kiddo, don’t sweat it. And if you need help getting into a rhythm to start with, we’ve got you.
Stop worrying about eating that piece of cake.
There are no “bad” foods.
And it’s not just cake that’s getting a bad rap.
Unfortunately, fear-mongering around food is at an all-time high right now.
Just this week, I saw someone say not to eat too much spinach or it will bleed the iron out of your body. 🤦♂️
Not only are these messages wildly inaccurate and unhelpful – they make you feel like you did something wrong.
Nothing could be further from the truth!
Bottom line: you’re not “bad” for choosing to eat a food. And if you’re feeling confused by all the nutrition noise out there, check out our Guide to Healthy Eating.
Stop worrying about hitting the perfect set & rep range.
You can make amazing progress with both high volume (as high as 20+ sets per muscle) or low volume (as little as 3-4 sets per muscle).
Heck, even 1 set per week done to failure has shown strength improvements.
Same goes for reps.
You can build muscle on anything from 5-30 reps, as long as they are challenging!
Bottom line: if you’re not competing in a strength sport, a few challenging sets per week (at least 5 reps per set, close to failure) is all you’ll ever need. For most people, I’d stick in the 6-15 rep range. Not because it’s a magic number, but because it tends to be the easiest to execute!
Stop worrying about rest periods.
I LOVE that this was a question I got from a reader, because it highlights that they’re thinking about recovery, too.
There is so much conflicting information out there that we should be taking 2-3 min rest in between sets to gain muscle. But with supersets we’re doing the complete opposite. Thoughts?
Here’s the thing: they actually both work.
A June 2024 study comparing supersets versus traditional straight sets found similar amounts of muscle growth – but noted that supersets DO increase perceived exertion (i.e. it feels harder, likely because with less rest, you’re more out of breath and muscles feel more fatigued!)
Bottom line: do whatever fits your schedule and enjoyment of exercise. Supersets save time and add a cardio challenge. Longer rests help you feel fresher for your next set – which is great for strength. And both build muscle just fine.
Stop worrying about if you have the right workout tools.
If you’ve ever worried about if you should use a machine vs a dumbbell, a barbell vs a kettlebell, or just your own bodyweight, let me put your mind at ease.
They are all great.
You can use any of them to get awesome results.
Bottom line: The best tool is the one that you have access to, are comfortable with, and are excited to use. We can figure out the rest from there.
Stop worrying about “optimizing” your protein intake.
Protein is important.
But if you’re getting around 0.7-0.8g/lb of bodyweight, you’ve already eating enough to support strength, muscle, recovery, and satiety.
Heck, I have clients see huge improvements at even lower protein intakes (between 0.4-0.6g/lb of bodyweight).
What’s that look like in the real world?
For most people, it’s around 1-2 palm-sized servings of protein at each meal.
That’s it.
And sure, going to higher levels may have additional benefits in some unique cases. But these are the smaller optimizations around the edges, not the bulk of the impact.
Bottom line: 1 gram of protein per pound of bodyweight is an easy number to remember, but it doesn’t apply across everyone broadly. Do your best to get a solid source of protein in with each meal, and you’re in a great spot! 🙌
Stop worrying about “perfect” exercise technique.
The truth is, there is a wider variety of safe and effective exercise techniques than most would lead you to believe. We all have slightly different bodies and anthropometry (ratios of arm length, torso, leg, etc.) One person might feel more comfortable squatting with toes straight ahead and a narrow stance. Another with toes slightly turned out and a wider stance, etc.
None of these are wrong.
We run into trouble when we try to force people with different bodies to all move the exact same way. That’s not how it works.
The “best” technique is the one that fits the individual, feels good, and allows them to express their best effort in the target areas.
Bottom line: Technique doesn’t need to be perfect – it needs to be safe, repeatable, and effective. Everything that falls within that is great!
So what does matter?
This is the part that gets lost in the noise.
What moves the needle the most is incredibly boring and incredibly consistent:
- Getting enough sleep (7-9 hours for most people)
- Eating mostly balanced meals (with foods you enjoy)
- Moving your body often (some low intensity, some higher intensity)
- Doing strength work a couple times a week (near to failure)
- Staying connected to people you care about
- Having a strategy for when life gets messy
The hard part isn’t learning the “right” way.
It’s tuning out all the noise so you can stay focused on the stuff that actually works.
My hope is that at least one thing in here lets you take a little breath and go,
“Oh…thank goodness. I can stop worrying about that.”
If you want help making all this feel doable in a busy, real-life schedule, just hit reply. I’m always happy to help.
-Matt
