Hi friends,

Sometimes we need to take a break.

I've been consistent with my gym routine—lifting weights and running—but recently noticed my progress hitting a wall. After reflecting, I realized I hadn't taken a week off or reduced my exercise intensity in over two months.

As the saying goes, burning the candle at both ends rarely ends well, and our bodies need dedicated rest periods.

Are you experiencing signs of overtraining? Here are some common indicators that suggest you need more rest:

• Your progress has plateaued despite consistent effort

• Your resting heart rate is higher than usual

• You're experiencing persistent fatigue, even after adequate sleep

• Your motivation to workout has significantly decreased

• You're finding it harder to concentrate on daily tasks

The solution? A deload week—a planned period of reduced activity that helps maintain fitness while allowing for recovery.

Some athletes prefer taking a complete break from the gym, while others, like myself, continue with lighter workouts. During my deload weeks, I still visit the gym a few times but reduce both sets and weights by 40-50%, focusing instead on improving technique.

For optimal results, incorporate a rest week every 6-8 weeks of training.

If you don't follow a formal program, try marking deload weeks in your calendar in advance. Rather than viewing these breaks as setbacks, consider them strategic pauses that set the stage for accelerated progress.

If you're feeling stuck in your fitness journey, the answer might not be pushing harder—it could be stepping back. Sometimes, the best way to move forward is to focus on recovery.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“You cannot overestimate the unimportance of practically everything.”

— John Maxwell