01/07/2026
I’m gonna hold your hand a little tighter and say this with love 🤝
If you’re truly strength training with intention — lifting heavy, pushing close to failure, progressing your loads — your body needs time to adapt and recover.
Strength isn’t built in the workout.
It’s built after, when your muscles repair, hormones respond, inflammation comes down, and your body actually changes.
Here’s the part most people miss:
When you take your lift days seriously (instead of spreading half-effort across 7 days), body composition improves.
• more lean muscle
• better muscle definition
• less “puffy,” inflamed feeling
• stronger metabolism support
Because chronic training with zero recovery = chronic stress. And a stressed, inflamed body is not a body that recomposes well.
So if you’re lifting 7 days a week, one of two things is happening:
• you’re not training hard enough
• or you’re not training efficiently
And neither leads to the results you’re chasing.
Aim for 4 intentional, heavy strength days per week.
Show up focused. Lift with purpose. Push close to failure.
Then fill the gaps with things that support your results:
• conditioning & endurance
• low-impact work like Pilates
• recovery: mobility, yoga, walks, nervous system care
Train hard. Recover intentionally.
That’s how you build muscle, reduce inflammation, and actually see change.
