Why Overtraining Can Actually Hold You Back Life doesn’t always run on a perfect schedule. Whether it's vacations, family time, new priorities, or unexpected challenges, sometimes taking a break from training is necessary. But when you’re chasing serious results in the gym, the idea of stepping away for even a few days—let alone a few weeks—can be nerve-wracking. Will taking time off really hurt your progress? Let’s take a closer look at what the research says. What the Study Found A study published in  The European Journal of Applied Physiology  explored the effects of continuous versus periodic training on muscle growth and strength. In this study, 14 men followed the same bench press program but were divided into two groups: Continuous Training Group:  Trained straight through for 24 weeks. Periodic Training Group:  Trained for three six-week blocks with three-week breaks in between. Here’s what happened: After the first six weeks, both groups saw similar i...

  How Many Days a Week Should You Work Out? Factors, Rest Days, Staying Motivated & Skipping Workouts The ideal number of workout days per week depends largely on your fitness goals, lifestyle, and current fitness level. For most people, working out at least  three times a week  is a great place to start—enough to make progress while giving your body time to rest and recover. To build a well-rounded routine, aim to include both  cardiovascular and strength training  exercises. And no matter your goal,  rest days  are essential for muscle recovery and avoiding burnout. Let’s break it down by goal: 1.  For Longevity and Overall Health Working out  2–3 days a week  with moderate-intensity cardio can help lower your risk of heart disease, type 2 diabetes, and certain cancers. Experts recommend: 150 minutes/week  of moderate-intensity aerobic activity Or  75 minutes/week  of vigorous activity Or a combination of both Studie...

  4 Resistance Band Moves to Improve Lower Body Mobility and Strength Looking to improve mobility, activate your glutes, and strengthen your legs — all without hitting the gym? Resistance bands are a powerful tool for targeting your lower body, especially when you're short on equipment or space. Now, I’ll be honest: resistance bands aren’t usually my first choice for lower-body workouts. Our legs contain some of the strongest muscles in the body — like the glutes and quads — and loading them effectively with just a band can be a challenge. But with a little creativity and the right technique, bands can absolutely work, especially for rehab, prehab, and mobility. If you’re considering a banded leg day, be intentional. Choose thicker bands, double up if needed, and manipulate your reps, sets, and tempo to build intensity. It’s all about building volume and activating those crucial muscle groups. Why Use Resistance Bands for Lower Body Workouts? While this type of routine might n...