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In the realm of fitness, rest is often perceived as the enemy of progress. The common mantra is to push harder, lift heavier, and run faster. However, there’s a growing recognition that strategic rest is not just beneficial but crucial. I’m learning that when I plan my rest between sets or during a run, I can reclaim control over my workout. This approach transforms rest from a passive recovery period into an active strategy to maximize performance. And I’m 100% here to maximize my performance!
In weightlifting, planning rest between sets can significantly enhance your ability to complete the prescribed volume. This works for an intensity workout with multiple moves, as well. Instead of pushing to the point of failure and then collapsing in exhaustion, you decide when to take a break before the workout begins. By knowing my sustainable volume at that weight or making a strategic plan before the workout begins based on my current skill level, I get to be in complete control!
For example, if I know my pull-up volume is five at a time, but each round has 20 pull-ups. I’m going to break them into four sets of 5 reps. I will come down off the bar after 5 reps, take three breaths, and back up for 5 reps. But, I didn’t wait until I got to ten and then stood under the bar looking up for a solid minute, contemplating jumping back up there again. The consistency of the intentional break allows you to perform efficiently.
This proactive approach allows you to:
This method ensures that each set is executed with optimal effort, leading to better overall performance and reduced risk of injury.
The concept of planned rest is equally powerful in distance running. I love to train with the Galloway Method of running. It’s essentially running in intervals—alternating between running and walking and leads to quicker overall times. For instance, during a 6-mile run, alternating between 4 minutes of running and 1 minute of walking can significantly improve your overall pace and your outlook on the run—especially for beginner runners.
Here’s why:
The principles of planned rest in fitness extend seamlessly into life. We often drive ourselves relentlessly, believing that constant effort is the key to success. However, without intentional breaks, we risk burnout. Learning to rest before we reach the point of exhaustion is vital.
Not all breaks need to be long weekends or vacations. In fact, tiny, intentional breaks can be incredibly effective:
The principle of “Rest Here, Not Here” underscores the value of planned, intentional rest in both fitness and life. This concept is always a work in progress for me, but by integrating strategic rest into my routines, I’ve had the opportunity to harness my energy more effectively, prevent burnout, and achieve greater overall performance in many areas.
Whether you’re lifting weights, running, or navigating the complexities of daily life, remember that rest is not a sign of weakness—it’s a powerful tool for sustained success. Let’s embrace the power of intentionally planned rest, and watch our energy and productivity soar!
Side Note: Fridays are my rest days from fitness, I’m writing this blog about Rest Here, Not Here on Friday. Just seems fitting.
Ep 41 #RealJourneyShow
Rest Here, Not Here
Tune in as I share some personal examples of how this principle has saved me in the most trying year or my life by clicking the links below.
I am an educator who values the individuality and uniqueness of others. Writing the blog R.E.A.L. is an outlet for me to pay it forward by sharing ideas, influences, lessons learned and exposing a little vulnerability while encouraging others to maximize their R.E.A.L. potential, as well.