7 things you can stop worrying about

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

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

Think of it as a permission slip 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 workouts several times a year, it won’t have a discernible impact on your overall progress.

You may feel less “full” or “pumped” at the moment, but nothing structural changes. And even if you are off for more 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 child, don’t sweat it. And if you need help getting into 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 gets a bad rap.

Unfortunately, the fear of food is at an all-time high right now.

Just this week, I saw someone saying don’t eat too much spinach, or you’ll bleed the iron out of your body. 🤦‍♂️

Not only are these wildly inaccurate and useless messages – they do did you I feel that you have done something wrong.

Nothing could be further from the truth!

Bottom line: you are not “bad” for choosing to eat a food. And if you’re feeling confused by all the nutrition noise out there, check out ours .Guide to healthy eating..

Stop worrying about hitting the perfect set and rep range.

You can make amazing progress with high volume (like 20+ sets per muscle) or low volume (like 3-4 sets per muscle).

Heck, even 1 set per week done to failure has shown improvement in strength.

The same goes for reps.

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

Bottom line: if you are not competing in a strength sport, a few challenging sets per week (at least 5 reps per set, close to failure) is all you need. For most people, I would stay 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 are also thinking about recovery.

Here’s the thing: they both actually 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 (ie 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 enjoy the 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 well.

Stop worrying if you have the right workout gear.

If you’ve ever worried about whether you should use a machine vs. a dumbbell, a barbell vs. a kettlebell, or just your own body weight, let me put your mind at ease.

They are all great.

You can use any of them to get great results.

Bottom line: The best tool is the one 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 go around 0.7-0.8 g/lb body weight, You have already eaten enough to support 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).

How is this in the real world?

For most people, it’s around 1-2 servings of palm protein at each meal.

Here we go.

And of course, going to higher levels can have additional benefits in some unique cases. But these are the smallest optimizations around the edges, not the most impactful.

Bottom line: 1 gram of protein per pound of body weight is an easy number to remember, but it doesn’t apply to everyone in general. Do your best to get a solid source of protein in every meal, and you’re in a great place! 🙌

Stop worrying about the “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 a slightly different body and anthropometry (ratio of arm length, torso, leg, etc.) A person might feel more comfortable squatting with straight legs in front and a tight posture. Another with slightly turned toes and a wider stance, etc.

None of these are wrong.

We get into trouble when we try to force people with different bodies to all move exactly the same way. That’s not how it works.

The “best” technique is the one that suits the individual, feels good, and allows him to express his 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 it is great!

So what does it matter?

This is the part that gets lost in the noise.

What moves the needle no longer is incredibly boring and incredibly consistent:

• Get enough sleep (7-9 hours for most people)
• Eating mostly balanced meals (with foods you like)
• Move your body often (some low intensity, some higher intensity)
• Do strength work a couple of times a week (close to failure)
• Stay connected with the people you care about
• Have a strategy for when life gets messy

The hard part is not learning the “right” way.

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

My hope is that at least one thing here allows you to take a breath and go,

“Oh… thank God. I can stop worrying about that.”

If you want help to do everything you feel feasible in a busy schedule, in real life, just press answer. I’m always happy to help.

– Matt