In today’s episode, we dive deep into the realities of fitness expectations, dismantling the idea that in training, "more is always better." We share insights on training frequency, and explain that even one to two days of intentional strength training per week can yield incredible health benefits. The conversation expands into how listeners can adapt workouts to their individual lives and goals, reminding them that doing what’s doable trumps chasing the so-called “optimal” routines often promoted on social media.

We chat about the concept of "training age" and how workout routines evolve as experience and goals shift. We also discuss taking time off the gym, and the common fears surrounding that. What if you have to turn down the gym during a busy season? What if you’re forced to be sedentary due to an injury or surgery? How fast does muscle and strength loss happen?

“If you replace 'optimal' with 'doable,' you'll find a lot more success.”

- Meri

“You are far more capable than you think you are—stay on the path even when life is hectic.”

- Amy Rudolph

“You know what's really bad for your health overall? Stressing about everything. It's awful for your gut, your brain, your sleep.”

- Iris Deadlifts

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• How many strength training days a week are enough for general health?
• What is “training age?”
• Optimal vs Doable
• Stop phoning it in at the gym just to check a box—focus on quality workouts.
• What happens when you have to take some time off strength training?
• How fast does muscle and strength loss happen?
• What if you’re forced to be sedentary due to an injury or surgery?
• How social media can skew perceptions of what’s necessary for progress—focus on *your* goals.

Resources Mentioned:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Episode: Q&A: Weight Loss Plateaus, Bulking, & An "Ideal" Week of Workouts

Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.

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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.