If you happened to tune into television in the late 2000s after midnight, you likely encountered an infomercial for P90X. This fitness program promised defined abs and impressive muscles for anyone willing to commit to an intense regimen of 90-minute workouts over the course of three months. Surprisingly, its founder, Tony Horton, has now shifted his focus to emphasizing the importance of rest and cautioning against the dangers of overtraining.

“I wasn’t aware of the things I know now,” Horton reflected, recalling his experiences in the ’90s while training Hollywood stars. “At that time, the focus was mainly on warm-ups, cool-downs, encouraging a healthier diet, and cutting back on alcohol.”

Horton’s perspective mirrors a significant transformation in the fitness industry, which has moved away from the “no pain, no gain” mantra that often resulted in injuries. Presently, the term “recovery” has become the centerpiece of fitness discussions.

At 66, Horton still radiates youthful energy and is quick to mention that P90X did indeed incorporate recovery days with stretches and gentle activities like yoga. Nowadays, however, he places high importance on mindfulness in addition to physical training. The time off between workouts encompasses various recovery activities such as ample sleep, cold water immersion, foam rolling tight muscles, sauna sessions, and other restorative practices. “Without getting the recovery and rest aspects right, it becomes impossible to maintain consistency with your fitness routine,” Horton emphasized.

A Holistic Exercise Approach

Before Horton’s influence, figures like Jane Fonda encouraged home fitness enthusiasts to “feel the burn,” while traditional bodybuilders often pushed their limits to the point of muscle exhaustion. Fast forward to today, and organizations like the American College of Sports Medicine and the National Academy of Sports Medicine have adopted a more balanced view by championing recovery methods. Their “Fitness and Wellness” certification now focuses on holistic health, which encompasses physical, mental, emotional, and social well-being.

As Stan Kravchenko, founder of the OneFit personal training platform, stated, the fitness industry has learned from scientific research that underscores the importance of appropriate rest. During deep sleep, muscle tissue repairs itself, and studies indicate that individuals who are well-rested typically perform better and are less susceptible to injuries.

However, rest is merely one component of recovery. Kravchenko noted that personal trainers traditionally focused solely on the specific exercises clients should perform during workouts. Today, they also act as life coaches, providing guidance on overall well-being, which includes diet, sleep, and stress management. “It’s about your lifestyle choices, your eating habits, how you’re sleeping, and coping with stress. A broader view is essential,” he explained.

Discomfort, Not Pain

While the “no pain, no gain” ideology may benefit athletes training for high performance and strength, it isn’t necessary for everyone, according to Horton. He asserts that the importance of pain management varies based on individual goals and fitness levels.

Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, pointed out that while lifting weights to failure may increase muscle size, such measures are not essential for bolstering strength. “There’s a distinction between training for health and training for elite performance,” he added.

To reap the health benefits from exercising, some level of effort is requisite, Horton advised. “Muscles, lungs, and heart must experience strain for you to achieve results.” Nonetheless, it’s crucial to differentiate between general discomfort and sharp pain. He insisted that if discomfort escalates to acute pain in joints, tendons, or muscles, it’s time to cease that activity.

Resting Muscles Post-Workout

Recovery needs can vary based on personal goals and individual bodies. However, Kravchenko proposed some broad guidelines for muscle recovery after weight training: ideally, allow a recovery period of 48 hours for each muscle group and limit to a maximum of 10 sets weekly per group. During workouts, resting for two to three minutes between sets is preferable compared to the outdated suggestion of resting only one minute before targeting the same muscle group again.

It’s not necessary to remain inactive between workouts. “Engaging in light activities like walking, jogging, gentle yoga, stretching, Pilates, or core exercises is fine, as they don’t specifically target already worked muscle groups,” Kravchenko advised.

Mindfulness as a Recovery Practice

Both Horton and Kravchenko emphasized the role of mindfulness meditation—an often overlooked recovery tool in weightlifting. Spending a few quiet moments each morning to practice mindfulness can help alleviate physical and emotional stresses that may hinder one’s motivation to exercise. Horton encourages the establishment of a mindfulness routine ahead of formal exercise planning, indicating this groundwork can sustain long-term commitment.

“What is your plan for achieving and maintaining health and fitness?” Horton questioned. “Much of it revolves around learning to balance and allow yourself to recuperate.”