Why You Need To Chill The F Out

When it comes to fitness, most people focus on pushing harder, lifting heavier, or running faster. Yet, one crucial ingredient often gets overlooked: rest. Without proper rest, your body can’t recover, grow stronger, or perform at its best. This post explains why rest is the key missing piece in many fitness routines and how embracing downtime can actually boost your progress.

Taking My Own Advice

I am a full time fitness pro (training people many days and working out myself multiple times a day) but I'd hit a plateau despite training very, very hard. I rarely took rest days and often slept less than six hours - addicted to the GRIND!

After taking my own advice and hiring one of the athletes I'd coached to the CrossFit Games Regional level, things changed. Chad was a former green beret and knew how to train hard and was now a partner and full time coach in our gyms. He was clear and simple with this words.

"Train less and prioritize sleep; we want you feeling good everyday."

Within weeks, I felt stronger, ran faster, and avoided overtraining injuries that had plagued me before. I was spending a lot less time in the gym and was almost never sore. His plan was clear, concise and never had extra stuff. If I felt off and missed a workout, I was very clearly instructed to NOT make it up. Just skip it. So I did.

I added two full rest days weekly and improved my sleep habits. The change was clear and kind of blew my mind.

I PR'd my Hyrox Pro time by 18 minutes and felt great through the race. Compared to the previous efforts where I suffered horribly and could barely walk after the race, this was night and day - all because of one simple thing - more rest & recovery.

Chill out bruh

Why Rest Matters More Than You Think

Exercise breaks down muscle fibers, stresses your cardiovascular system, and challenges your nervous system. Rest allows your body to repair this damage, rebuild muscle, and restore energy. Without enough rest, you risk injury, burnout, and stalled progress.

Research shows that muscle growth happens during rest, not during workouts. When you sleep, your body releases growth hormones that help repair tissues and build strength. Skipping rest days or cutting sleep short can reduce these benefits and increase fatigue.

Signs You’re Not Getting Enough Rest

Many people push through soreness or fatigue, thinking it’s part of the process. But ignoring your body’s signals can backfire. Watch for these signs that you need more rest:

• Persistent muscle soreness lasting more than 72 hours

• Decreased performance or strength

• Trouble sleeping or feeling restless at night

• Increased irritability or mood swings

• Frequent colds or illness

  
  

If you notice these, it’s time to slow down and prioritize recovery.

How to Build Rest Into Your Routine

Rest doesn’t mean doing nothing. It means giving your body time to recover while staying active in a gentle way. Here are practical tips to include rest effectively:

• Schedule at least one full rest day each week

• Use active recovery like walking, yoga, or stretching on lighter days

• Prioritize 7 to 9 hours of quality sleep every night

• Listen to your body and adjust intensity if you feel overly tired

• Include relaxation techniques such as meditation or deep breathing

  
  

By treating rest as part of your fitness plan, you’ll avoid burnout and improve long-term results.

The Role of Sleep in Fitness Success

Sleep is the ultimate form of rest. It affects everything from muscle repair to hormone balance and mental focus. Studies show athletes who get enough sleep perform better, recover faster, and have fewer injuries.

To improve sleep quality:

• Keep a consistent bedtime and wake time

• Avoid screens and bright lights before bed

• Create a cool, dark, and quiet sleep environment

• Limit caffeine and heavy meals late in the day

  
  

Better sleep means better workouts and faster progress.

Rest and Mental Health

Fitness isn’t just physical. Rest also supports mental well-being. Overtraining can lead to stress, anxiety, and loss of motivation. Taking breaks helps you recharge mentally, stay motivated, and enjoy your fitness journey.

Try scheduling “unplugged” time away from workouts and screens. Use this time to do things you love or simply relax. Your mind will thank you.

Unfortunately social media makes us think that we always need to be doing something, anything! The art of rest, the simple act of unplugging and doing nothing is actually the best thing we can do. Disconnect and rest, recover and rejuvenate. The internet will be there when you get back, and it won't care what you did or do.

In my next post I'll go more in depth on great ways to unplug for days and weeks at a time (and how you won't feel like you're missing out).

As always, if you have any questions or need help with your fitness or nutrition, reach out!