Fitness shouldn’t be another reason to feel bad.
So today I want to take some worries away from you.
Consider this permission to stop overthinking things that don’t matter as much as you’ve been told.
Stop worrying about missing a week of training.
Even if you miss a week of training several times a year, it has no discernible impact on your overall progress.
You may feel less “full” or “pumped” in the moment, but nothing structural changes. And even if you’re out for more than a week, recovery of lost strength or muscle happens relatively quickly.
Bottom line: If you miss a week for vacation or caring for a sick child, don’t worry. And if you need help finding a rhythm to get started, we have you.
Stop worrying about eating that piece of cake.
There are no “bad” foods.
And it’s not just cake that has a bad reputation.
Unfortunately, fear-mongering around food is currently at an unprecedented level.
Just this week I saw someone saying not to eat too much spinach or it will flush iron from your body. 🤦♂️
Not only are these messages extremely inaccurate and unhelpful, but they You I feel like you did something wrong.
Nothing could be further from the truth!
Bottom line: you are not “bad” by choosing to eat a food. And if you’re feeling confused by all the noise around nutrition, check out our Guide to healthy eating.
Stop worrying about hitting the perfect set and rep range.
You can make incredible progress with high volume (up to 20+ sets per muscle) or low volume (as little as 3-4 sets per muscle).
Hell, even 1 set per week performed to failure showed improvements in strength.
The same goes for reps.
You can build muscle with 5 to 30 reps, as long as they’re challenging!
Bottom line: If you don’t participate in a strength sport, a few hard sets per week (at least 5 reps per set, close to failure) are enough. For most people, I’ll stick to 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 is a question I received from a reader because it shows that they are also thinking about recovery.
There is so much conflicting information that we should take 2-3 minutes of rest between sets to gain muscle. But with supersets, we do just the opposite. Thoughts?
Here’s the thing: They both actually work.
A June 2024 study comparing supersets to traditional straight sets found similar amounts of muscle growth – but noted that supersets increase the perception of effort (i.e. it feels harder, probably because with less rest you’re more out of breath and the muscles feel more tired!)
Bottom line: do what fits your schedule and your 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 develop muscles very well.
No more worrying about whether you have the right training tools.
If you’ve ever wondered whether you should use a machine rather than a dumbbell, barbell, or kettlebell, or just your own weight, let me put your mind at ease.
They’re all awesome.
You can use any of them to achieve impressive results.
Bottom line: the best tool is the one you have access to, are comfortable with, and want to use. We can figure out the rest from there.
Stop worrying about “optimizing” your protein intake.
Protein is important.
But if you move 0.7 to 0.8 g/lb of body weight, you’re already eating enough to support your strength, muscle, recovery, and satiety.
Hell, I have clients who see huge improvements with even lower protein intakes (between 0.4 to 0.6 g/lb body weight).
What does it look like in the real world?
For most people, that’s about 1 to 2 palm-sized servings of protein at each meal.
That’s it.
And of course, moving up to higher levels can have additional benefits in some unique cases. But these are only small optimizations on the edges, and not the main impact.
Bottom line: 1 gram of protein per pound of body weight is an easy number to remember, but it doesn’t apply to everyone. Do your best to get a solid source of protein with every meal, and you’re in a great place! 🙌
Stop worrying about the “perfect” exercise technique.
The truth is that there are a greater variety of safe and effective exercise techniques than most people would lead you to believe. We all have slightly different bodies and anthropometry (arm, torso, leg length ratios, etc.). A person may feel more comfortable squatting with toes straight ahead and in a narrow stance. Another with slightly curled toes and a wider stance, etc.
None of these are false.
We run into problems when we try to force people with different bodies to move in exactly the same way. That’s not how it works.
The “best” technique is the one that suits the individual, feels good and allows them to express their best effort in the target areas.
Conclusion: the technique does not need to be perfect: it must be safe, reproducible and effective. Everything about it is awesome!
So what does it matter?
This is the part that gets lost in the noise.
What moves the needle most is incredibly boring and incredibly consistent:
- Get enough sleep (7 to 9 hours for most people)
- Eat mostly balanced meals (with foods you like)
- Move your body often (some at low intensity, some at higher intensity)
- Doing strength work a few times a week (almost to failure)
- Stay connected to the people you care about
- Have a strategy when life gets complicated
The hardest part is not learning the “right” way.
It cuts out all the noise so you can stay focused on what actually works.
I hope at least one thing here will allow you to catch your breath a little and go,
“Oh…thank goodness. I can stop worrying about that.”
If you need help making this all seem achievable in a busy, real-life schedule, just hit Reply. I am always happy to help you.
-Mast
