Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
Two or so days a week with no hard training, fixed in advance rather than taken when something hurts. Light movement still fits; heavy lifting and intervals do not. Rest is where the adaptation from the other five days happens, and it is the first thing to vanish when someone trains seven days a week or twice a day.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
Two rest days a week sit at the top of his priority list, he told fans in a 2022 Q&A, tied with sleep. Rest, sleep and eat, he said, there is no secret answer. He also warned that overtraining can be real even if the word gets overused: train hard every day and you probably will not sleep well or recover.
Source: Breaking Muscle: Bodybuilder Chris Bumstead Trains During Q&A, Discusses Retirement, Recovery, and Avoiding Burnout - Mark WahlbergDoes it
Actor and producer · The 2:30 a.m. daily routine
Dropped the seven-day, two-a-day schedule at 52 after shoulder, knee and back injuries kept piling up. He now rests two days a week and says nobody his age needs to train that much; the aim is to move and feel good for the long haul rather than get bigger.
Source: Fox News: Mark Wahlberg is prioritizing 'recovery' instead of 'intense workouts' as he gets older
Aimed at the same thing
Other entries filed under fitness or longevity.
- HabitFREE, no cost
Sitting on the floor
Using the ground instead of a chair for part of the day
On record from 1 of 62 tracked people: 1 does it - HabitFREE, no cost
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
On record from 1 of 62 tracked people: 1 does it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
Protein powder
Whey or plant protein used to hit a daily protein target
On record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it
Habit entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.