7 things you can stop worrying about

Fitness doesn’t have to be another thing to feel bad about.

So today I want to take a few worries off your plate.

Think of it as permission to stop overthinking things that don’t matter as much as you’ve been told.

Stop worrying about missing a week of workouts.

Even if you miss a week of training a few times each year, it has no noticeable impact on your overall progress.

You may feel less « full » or « pumped up » now, but nothing structurally changes. And even if you don’t work out for more than a week, the recovery of lost strength or muscle happens relatively quickly.

Bottom line: if you miss a week for vacation or because you’re taking care of a sick child, don’t worry. And if you need help getting into a groove, ​we have you​.

Stop worrying about eating that piece of cake.

There are no « bad » foods.

And it’s not just the cake that gets a bad rap.

Unfortunately, fear mongering around food is at an all-time high right now.

Just this week I saw someone say don’t eat too much spinach or it will throw iron out of your body. 🤦‍♂️

Not only are these messages grossly inaccurate and unhelpful—they do you feel that you have done something wrong.

Nothing could be further from the truth!

Bottom line: you are not “bad” for choosing to eat food. And if you’re feeling confused by all the fuss about nutrition, check out ours ​A guide to healthy eating​.

Stop worrying about getting the perfect set and reps.

You can make incredible progress with both high volume (up to 20+ sets per muscle) and low volume (only 3-4 sets per muscle).

Heck, even 1 set per week done to failure shows improvements in strength.

The same goes for repetitions.

You can build muscle with anything from 5-30 reps as long as they are challenging!

Bottom line: if you don’t compete 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 would stick to the 6-15 rep range. Not because it’s a magic number, but because it’s usually the easiest to do!

Stop worrying about rest periods.

I LOVE that this was a question I got from a reader because it highlights that they are also thinking about recovery.

Here’s the thing: both actually work.

A ​June 2024 study comparing supersets to traditional straight sets​ found similar amounts of muscle growth – but noted that supersets DO increase perceived effort (ie it feels harder, probably because with less rest you get out of breath more and the muscles feel more fatigued!)

Bottom line: do whatever works for your schedule and exercise enjoyment. Supersets save time and add a cardio challenge. Longer rests help you feel fresher for your next set—which is great for strength. Both build muscle well.

Stop worrying about whether you have the right tools for your workout.

If you’ve ever wondered whether you should be using a machine vs. a dumbbell, a barbell vs. a dumbbell, or just your own body weight, let me put your mind at ease.

All are great.

You can use any of them to get great results.

Bottom line: The best tool is the one you have access to, feel 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 move 0.7-0.8 g/lb body weight, you’ve already eaten enough to maintain strength, muscle, recovery, and satiety.

Heck, I have clients who see huge improvements at even lower protein intakes (between 0.4-0.6 g/lb body weight).

What does this look like in the real world?

For most people, that’s about 1-2 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 those are the smaller optimizations around the edges, not the bulk of the impact.

Bottom line: 1 gram of protein per kilogram 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, there is a greater variety of safe and effective exercise techniques than most would lead you to believe. We all have slightly different bodies and anthropometrics (proportions of arm, torso, leg length, etc.). A person may feel more comfortable squatting with toes pointed forward and a narrow stance. Another with slightly turned toes and a wider stance, etc.

None of them are wrong.

We run into problems when we try to force people with different bodies to move in the same way. It doesn’t work like that.

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: The technique doesn’t have to be perfect—it has to be safe, repeatable, and effective. Everything that falls into this is great!

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:

• Getting enough sleep (7-9 hours for most people)
• Eat mostly balanced meals (with foods you like)
• Move your body often (some low intensity, some higher intensity)
• Do strength work several times a week (near failure)
• Stay in touch with the people you care about
• Having a strategy for when life gets messy

The hard part isn’t learning the « right » way.

It tunes out all the noise so you can stay focused on the things that really work.

I hope that at least one thing here allows you to take a breath and leave,

« Oh…thank God. I can stop worrying about it. »

If you want help making this all feel doable in a busy real-life schedule, just hit reply. Always happy to help.

– Matt