If you turned on your TV around the turn of the century, you might have seen advertisements for P90X, a workout program promising a toned body after 90 days of daily 90-minute intense training. The program’s creator, Tony Horton, who trained celebrities in the 1990s, now emphasizes the importance of rest and recovery rather than pushing the body to its limits every day.
Horton admits that his approach has changed over the years. “Back then, all we told people was to warm up, cool down, eat better, and avoid alcohol,” he said. Today, he highlights recovery as a crucial part of fitness, reflecting a broader industry shift away from the “no pain, no gain” mentality, which often led to injuries.
At 66 years old, Horton remains energetic. While P90X included rest days featuring stretching and yoga, Horton now stresses mindfulness alongside physical exercise. During breaks between workouts, he recommends good sleep, cold baths, foam rolling, sauna sessions, and other recovery activities.
“If you don’t prioritize recovery and rest, you won’t maintain consistency in your fitness routine,” Horton explained.
A More Holistic Approach to Fitness
Before Horton, fitness icons like Jane Fonda encouraged home exercisers to “feel the burn,” and bodybuilders routinely trained to muscle failure. However, today’s major fitness certification bodies, including the American College of Sports Medicine (ACSM) and the National Academy of Sports Medicine (NASM), emphasize recovery and holistic health.
NASM’s certification now includes training on overall health, encompassing physical, mental, social, and emotional well-being.
Stan Kravchenko, founder of the personal training platform OneFit, said the industry has learned from research showing the benefits of adequate rest. During deep sleep, the body repairs muscle tissue, leading to better performance and reduced injury risk.
However, rest is only one part of recovery. Kravchenko noted that personal trainers have evolved from simply guiding exercises to becoming lifestyle coaches who advise clients on diet, sleep, stress management, and daily habits.
“Recovery is about your overall lifestyle—your diet, sleep, stress levels, and work environment,” he said.
Discomfort and Pain in Training
Horton acknowledged that “no pain, no gain” still applies to athletes who can handle intense workouts to build strength. But for most people, the goal is health, not maximal exertion.
Michael Zoldos, head of Exercise Science and Health Promotion at Florida Atlantic University, said training to muscle failure might build bigger muscles but is not necessary for strength or general health.
“You still need some level of challenge for your muscles, lungs, and heart,” Horton said. However, he cautioned that there is a clear difference between discomfort and sharp pain, advising people to stop exercises that cause joint, tendon, or severe muscle pain.
Guidelines for Muscle Recovery
Recovery time varies by individual goals and body type. Kravchenko recommends allowing 48 hours of recovery for each muscle group, with a maximum of 10 sets per muscle group per week. He also advises resting two to three minutes between sets, rather than just one minute as in the past.
Active rest is encouraged during recovery days, including activities like walking, light jogging, gentle yoga, stretching, Pilates, and core exercises, which do not strain the previously worked muscles.
Mindfulness in Recovery
Both Horton and Kravchenko emphasize meditation as an important recovery practice often overlooked in strength training. Spending a few minutes each morning practicing mindfulness can help manage mental and physical stress that might otherwise hinder workouts.
Horton suggests building mindfulness habits before starting formal workout programs, as this foundation supports long-term fitness adherence.
“What strategies do you have to stay healthy, strong, and consistent? Much of it is about balancing the pendulum to the other side,” Horton said.
Related Topics
