We all know the value of training, but let’s zoom out and look at the bigger picture. On average, most people are awake for about 16 hours a day. Multiply that by seven days, and you’re looking at 112 waking hours in a week.
Now, consider this: if you're training with us twice a week, that's just 2 hours out of 112—1.8% of your total waking hours. Even if you’re training three times a week, that’s only 3 hours, or 2.7%. That leaves over 97% of your time spent outside the gym—the other 99%.
Why the Other 99% Matters
Training is a crucial piece of the puzzle for building strength, improving mobility, and enhancing overall health. But those 2–3 hours a week won’t lead to significant changes if the other 99% of your time isn’t aligned with your goals.
What you do outside the gym can either amplify or undermine your efforts. Here’s what to focus on:
1. Sleep Quality and Quantity
Sleep is one of the most underrated factors in health and performance. Adults need 7–9 hours of quality sleep each night for optimal recovery, energy, and mental clarity. Without it, you’re limiting your ability to recover from training and build strength.
Why it matters: Sleep regulates hormones like growth hormone and cortisol, which are essential for muscle repair, fat loss, and managing stress.
What to do: Go to bed before midnight, keep a consistent sleep schedule, and create a bedtime routine that minimizes screen time and promotes relaxation.
2. Nutrition
The fuel you put into your body is just as important as the work you do in the gym. Without proper nutrition, your energy levels, muscle repair, and overall progress can suffer.
Whole foods: Base your meals on nutrient-dense, unprocessed foods.
Protein: Aim for 0.7–1.0 grams of protein per pound of body weight daily to support muscle repair and training goals.
Hydration: Drink at least 2–3 liters of water a day to stay hydrated, which aids recovery and overall health.
3. Daily Movement
If you’re like most people, much of your day is spent sitting—at a desk, in the car, or on the couch. While sitting is inevitable in many cases, sitting for extended periods can take a toll on your health.
The dangers of prolonged sitting:
Muscle imbalances and tightness: Sitting for long periods shortens your hip flexors and hamstrings, which can lead to poor posture, lower back pain, and reduced mobility.
Poor circulation: Extended sitting decreases blood flow, especially in the lower body, which can increase the risk of blood clots and fatigue.
Metabolic slowdown: When you sit for too long, your calorie burn decreases, and insulin sensitivity can drop, increasing the risk of weight gain and metabolic issues.
Spinal health issues: Constant sitting puts pressure on your lumbar spine, potentially leading to disc degeneration or discomfort.
Impact on longevity: Research links prolonged sedentary behavior with a higher risk of chronic diseases like heart disease, diabetes, and even early death.
What to do about it:
Move frequently: Stand, stretch, or take a short walk every 30–60 minutes.
Incorporate walking: Aim for 8,000–10,000 steps a day to keep your body active and combat the effects of prolonged sitting.
Stretch or foam roll: Address muscle tightness and improve mobility from sitting too much.
4. Stress Management
Stress is a silent progress killer. Whether it's work, family, or daily pressures, unchecked stress can lead to overtraining, disrupted sleep, and poor recovery. Managing stress is crucial for optimizing your training and overall well-being.
What to do:
Breathing exercises: Spend 5 minutes daily practicing deep diaphragmatic breathing to lower stress and activate your parasympathetic nervous system (the "rest and digest" mode).
Mindfulness practices: Activities like yoga, meditation, or even a quiet walk can help reduce stress.
Unplug and unwind: Limit screen time, especially before bed, and create moments in your day to disconnect and recharge.
5. Recovery
Recovery is where the magic happens. Training stresses your body, and recovery allows it to repair and grow stronger. Without proper recovery, you’re risking slower progress, burnout, and injury.
Recovery strategies:
Foam Rolling: Helps release muscle tension, increase blood flow, and improve mobility.
Massage: Promotes relaxation and alleviates soreness.
Yoga or Stretching: Reduces muscle tightness, enhances flexibility, and encourages mindfulness.
Sleep and nutrition: As mentioned earlier, these are the foundation of recovery.
6. Don’t Forget About Cardio
While strength training is foundational, many clients neglect cardiovascular exercise, which is essential for overall health and recovery.
Why it matters: Cardio strengthens your heart, improves circulation, enhances recovery, and reduces the risk of chronic diseases.
How to include it:
Low-intensity: Go for a brisk walk, bike ride, or swim for active recovery.
High-intensity: Short bursts of high-intensity intervals complement strength training and build endurance.
Putting It All Together
Your time in the gym is vital, but it’s just one part of the equation. Real, lasting results come from combining intentional training with solid habits in the other 99% of your life.
Checklist for the Other 99%:
Sleep 7–9 hours each night.
Eat balanced, protein-rich meals and drink plenty of water.
Move regularly, especially if you sit for long periods.
Manage stress through mindfulness and relaxation techniques.
Incorporate some form of cardio for heart health and recovery.
Spend time on recovery practices like foam rolling, stretching, or deep breathing.
Training is just the start. The question is, what will you do with your other 99%? Let’s work together to make all 112 hours of your week count.
