Look, I’ve been coaching for 20 years, and here’s what I know for sure: the people who get the best results aren’t the ones who train the hardest. They’re the ones who rest the hardest.
Yeah, you heard that right.
We’re all out here grinding, pushing, hustling—and that’s awesome! That’s the work. But if you’re not putting the same energy into your recovery as you put into your training? You’re leaving gains on the table.
The Muscle-Building Math
Here’s the thing most people miss: muscles don’t grow IN the gym. They grow AFTER the gym. When you’re crushing that workout, you’re actually breaking down muscle tissue. The magic happens when you rest.
- Training = breakdown
- Rest = rebuild
- Rebuild = stronger
Simple math. But nobody wants to do it.
What “Rest Hard” Actually Means
I’m not talking about being lazy. I’m talking about being intentional with your recovery:
Sleep like your gains depend on it — because they do. Seven to nine hours minimum. Not negotiable. Your body releases growth hormone while you sleep. Miss the sleep, miss the gains.
Nutrition is recovery fuel — you wouldn’t put regular gas in a Ferrari, right? Protein, quality carbs, healthy fats. Feed the rebuild.
Active recovery — walk, stretch, move. Keep the blood flowing. This isn’t being soft; it’s being smart.
Mental rest matters too — stress is stress, whether it’s from work, relationships, or overtraining. Your body doesn’t know the difference. Manage all of it.
The Abundance Mindset Shift
Here’s where it gets real: most people operate from scarcity. “If I take a rest day, I’ll lose my progress!” “If I’m not working out, I’m falling behind!”
That’s fear talking.
Abundance says: “My body is amazing, and it WANTS to get stronger. If I give it what it needs, it will deliver.”
Trust the process. Rest isn’t weakness—it’s the actual work of getting stronger.
Real Talk from 20 Years of Coaching
The clients who see the fastest, most sustainable results? They’re the ones who:
- Train with intensity three to four days a week
- Prioritize sleep above everything else
- Eat real food consistently
- Take rest days without guilt
- Understand that recovery IS part of the workout
They work hard. And they rest hard. That’s the formula.
Your Action Plan (Start Today)
Don’t overthink this. Just do:
- Schedule your rest days — put them in your calendar like any other appointment
- Set a sleep alarm — not just a wake-up alarm, a BEDTIME alarm
- Meal prep — make recovery fuel as easy as possible
- Track your energy — if you’re always tired, you’re not recovering
Remember: we’re not trying to survive our fitness journey. We’re trying to THRIVE in it.
The Bottom Line
You want results? Real, lasting, feel-it-in-your-bones transformation?
Work hard. Absolutely. Bring the intensity. Bring the focus. Bring everything you’ve got to those training sessions.
But then—and this is the part everyone misses—rest just as hard.
Because your body doesn’t get stronger when you’re lifting. It gets stronger when you’re recovering.
Trust that. Honor that. Do that.
Let’s go. 🔥
Antonio Montes is a transformation coach and 20-year fitness veteran serving Toronto’s Yorkville and Leslieville neighborhoods. He specializes in helping professionals build sustainable fitness habits that actually fit their lives. Because you can’t pour from an empty cup—and you can’t build muscle without rest.