Take a Break: Resting During Your Workout

Linette Teerlink • June 30, 2024

One of my favorite super heroes is The Flash. If you think about it, The Flash is unstoppable. How can you defeat someone you can't catch? Aside from his super human power that allows him to run at over 2,000,000 mph and his super human endurance that allows him/her to run forever, he has one super human ability that is often overlooked. The dude NEVER gets tired!

Okay maybe I am exaggerating a bit. If flash doesn't consume more than 10,000 calories per day he begins to fatigue according to the comics (yes, I nerd hard), but that being said the amount of work the flash does compared to the amount of rest he takes is quite impressive. I guess that's what makes him super. Also, just as a side note: that does not mean that just because you run a lot you can afford to eat 10,000 calories... Anyways, where am I going with this? 


YOU!


You, unfortunately, are not The Flash. You are still super with your running around the kids all day, working full time, making dinner, running errands, and doing household chores... but super speed speed and stamina did not make it onto the list of your super abilities. That is why I can not stress enough the importance of taking rests during your workout (not just after). Especially as we move into our 30's and beyond, rest becomes more and more important.



You may be feeling extra Flashy, but taking rests during your workouts, and between sets, is actually very important. Going non stop is great for improving your endurance, but when you want to improve your strength and power (the kind of improvements that make you function better and look sexy) taking rests between sets is crucial. Why?... I thought you'd never ask.


There is this little thing called INTENSITY. In order to actually get stronger and more powerful you must work at a high enough intensity for your type 2 (the ones that make you more powerful) muscles to adapt. In order to consistently reach that level of intensity, you must rest thereby allowing your muscles to recover. Think of it like this...


Let's say you can squat the following...(I know the numbers are ridiculous, but stay with me here.)


300lb for 1 rep


200lb for 10 reps


100lb for 20 reps


You can squat 300lb, but only one time. This is the maximum INTENSITY you are capable of for this lift. For you it is presently, physically impossible to lift 300lb more than one time in a row. This means you NEED TO REST! If you rest, you give your muscles time to recover and you can lift 300lb again and again until you've had your fill of barbell for the day. What you CAN NOT do, is lift that 300lb back to back without injuring your back. Why? Because your muscles have not adapted to the point where they are able to do that, therefore they get fatigued after one repetition and are no longer operating at a high enough INTENSITY for those type 2 muscles to adapt.


Another way of putting it is like this... If you can make it through your ENTIRE workout without stopping once, it's great for endurance, but you are not working at a high enough intensity to improve your strength and power.


What this boils down to is you need to make sure you are actively PUSHING YOURSELF* during your workouts to a point of temporary severe discomfort, or TSD. <--- just made that up by the way :) Meaning, you need to push yourself to a point where you HAVE to take a break because your body isn't capable of operating at that level of intensity for much longer.


*Quick Caveat: You should only push yourself as I just described when you have had adequate sleep, stress management, and nutrition.


See what happens when you lift 300lb 2 times before you're ready...

All this being said, there is a time and a place for endurance training. It's called Zone 2 training  and is crucial for longevity.  But when working on strength and power, try to get 15 to 20 minutes of rest within each one-hour workout. The key takeaway here is that, if you never feel the need to rest during your workout, you are missing out on a lot of the strength and power benefits that come along with exercising. So take it from Barry Allen (the best flash there ever was duh...) next time you are wondering whether or not to take a rest break between sets...

Ready to Transform Your Life? Join Progressive Athletics Today!

At Progressive Athletics, we have helped hundreds of Howard County residents not only learn how to workout and lift weights, but provided education to help them understand why we are asking them to do a thing! Our expert guidance empowers you to embrace active lifestyles and achieve their fitness goals.

Don't wait to take the first step towards a healthier, stronger, and more vibrant you. Click the link below to learn what makes us different.

https://www.progressive-athletics.com

Empower yourself with knowledge, transform your body with action, and discover the joy of movement. Let's do this together!

Your Pain Isn't Physical, It's Political (kind of)

By Linette Teerlink • April 19, 2025
You ever feel like the world is on fire and someone handed you a water gun?

Is Your Smarphone Helping or Hurting Your Fitness: Here's what you should know

By Linette Teerlink • April 7, 2025
We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.
A group of people are toasting with wine glasses.

Rethinking Drinking

By Linette Teerlink • April 7, 2025
Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.
A woman is sitting in a hospital bed while a doctor looks on.

[WIP?]If this is missing from your workout, it could cost you 30K

By Linette Teerlink • April 7, 2025
Are you investing time and money in your fitness routine but leaving out a crucial component? You might as well be throwing money down the toilet. Neglecting balance training not only undermines your efforts but also puts you at risk of costly falls and injuries. As you age, the stakes become even higher, with balance naturally declining unless specifically trained. Let's explore the financial toll of falls, the importance of balance training, and how Progressive Athletics can help you achieve true fitness. The Financial Toll of Falls Falls aren't just accidents—they're expensive. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among older adults, resulting in over $50 billion in annual costs. The average hospital cost for a fall injury exceeds $30,000, and the financial burden extends to rehabilitation, long-term care, and lost wages. Neglecting balance training is like inviting financial disaster into your life. Balance: Use It or Lose It Balance is a skill that deteriorates with age unless actively maintained. As we get older, changes in muscle strength, joint flexibility, and sensory perception can compromise our balance and increase the risk of falls. Simply put, if you're not training your balance, you're allowing it to decline. But it doesn't have to be this way. My Journey: Finding Balance in My Early 40s In my early 40s, I was passionate about fitness but lacked a comprehensive understanding of what it truly entailed. I relied on running and cycling for my workouts, unaware of the critical role that balance played in overall fitness. It wasn't until I became a fitness trainer that I realized the importance of balance training. At Progressive Athletics, we prioritize balance as a standard part of our workouts, incorporating exercises like single-leg single-arm overhead presses, split squat halos, and straight-leg single-leg holds to challenge stability and coordination. Progressive Athletics: Balancing Fitness and Health At Progressive Athletics, we believe in taking a holistic approach to fitness, addressing strength, power, and balance in every workout. Our proven process starts with assessing your movement patterns, developing your skills through personalized training sessions, and progressing to semi-private training with a focus on balance and stability. Whether you're a beginner or an experienced athlete, our team of trainers is here to guide you on your journey to better health and fitness. Take the Next Step Towards True Fitness Don't let balance training be an afterthought in your fitness routine. Contact Progressive Athletics today to learn more about our programs and how we can help you achieve your goals. With our comprehensive approach to fitness, you can build strength, power, and balance while safeguarding your financial and physical well-being. Don't wait any longer—invest in your health with Progressive Athletics.
A person is pouring coffee from a kettle into a cup.

5 Healthy Coffee Tips

By Linette Teerlink • April 7, 2025
Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!
A woman is doing sit ups on a mat in a gym.

4 People Who Can Keep You Motivated On Your Fitness Journey

By Linette Teerlink • April 7, 2025
When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 
A woman with a backpack is walking up a rocky path in the mountains.

3 Strategies To Take Ownership Of Your Health

By Linette Teerlink • April 7, 2025
There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.
A group of people are doing exercises with resistance bands in a gym.

5 Things To Look For When Hiring A Personal Trainer

By Linette Teerlink • April 7, 2025
As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.
A woman is lifting dumbbells in a gym.

The 3 Types Of Gyms | Which Is Best For You?

By Linette Teerlink • April 7, 2025
“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.
A woman is lifting a dumbbell over her head in a gym.

2 Steps To Stop Getting Frustrated With Your Fitness Results

By Linette Teerlink • April 7, 2025
Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:
More Posts