Why Doing Less Can Give You Better Results
If you’re training hard but not seeing results, waking up feeling fatigued, or needing coffee just to function—then this could be the game-changer you need.
At our personal training studio in Fitzroy North, I see it all the time. People assume that more training, more effort, and more pushing will get them to their goals. But here’s the hard truth:
- More training isn’t always better.
- Burning yourself out won’t get you leaner, stronger, or healthier.
- Chronic stress is often the reason you feel stuck.
In fact, doing less—intelligently—can give you better results. Let’s break it down.
The Stress Cascade: Why More Is Not Always Better
Stress isn’t just about feeling anxious. It’s a physiological chain reaction that impacts your hormones, nervous system, metabolism, and recovery.
Here’s how it works:
- Your brain detects stress—whether it’s a looming deadline, lack of sleep, or even high-intensity training.
- Your body releases stress hormones like adrenaline and cortisol, preparing you for action.
- If stress never stops, your body stays in survival mode—leading to fatigue, poor recovery, and stalled progress.
The problem? Your body doesn’t know the difference between running from danger and being stuck in Melbourne traffic. It reacts the same way—pumping out stress hormones that, over time, wreak havoc on your health.
Signs You’re Overstressed (and Holding Yourself Back)
If you’re constantly tired, sore, or stuck in a plateau, chances are your stress load is too high. Some common signs include:
- Trouble falling asleep or waking up throughout the night
- Feeling wired but tired—needing caffeine just to function
- Training hard but not seeing results
- Constant aches, pains, and slow recovery
- Unexplained weight gain, especially around the midsection
Sound familiar? Then it’s time to stop pushing harder—and start working smarter.
How to Reduce Stress & Get Better Results
Instead of adding more training and intensity, you need to balance stress with recovery. Here’s how.
1. Rebuild Your Nervous System
Think of your nervous system like a cup. Every stressor – training, work, caffeine, lack of sleep—fills the cup. If it overflows, you burn out, stall progress, and feel terrible.
The fix? Regularly emptying that cup.
- Prioritise recovery-based movement like walking, yoga, or breathwork.
- Reduce high-intensity training when already stressed.
- Take de-load weeks to prevent overtraining.
Action step: Add one restorative session per week – it could be a long walk, sauna, or a yoga session.
2. Master Your Sleep Routine
If you’re not sleeping well, you’re not recovering properly. Sleep is when your body repairs, burns fat, and balances hormones.
To optimise sleep, try:
- Reducing screen time before bed to avoid disrupting melatonin production.
- Breathwork or meditation to activate the parasympathetic nervous system.
- Taking magnesium to calm the nervous system and lower cortisol.
Action step: Set a consistent wind-down routine – even ten minutes of stretching or deep breathing makes a difference.
3. Train Smarter, Not Harder
The “more is better” mentality often backfires. Instead of pushing harder:
- Reduce high-intensity training to three to four days per week.
- Incorporate lower-intensity sessions like walking or zone two cardio.
- Focus on quality, not quantity – train with intention.
Many members at our gym in Fitzroy North see better results training less frequently – because they recover better, build muscle more efficiently, and feel amazing.
Action step: Swap a high-intensity session for a recovery-based movement and track how you feel.
4. Support Your Body with Nutrition
Stress depletes key nutrients. If you’re under-recovered, supporting your body through food and supplements can make a massive difference.
- Eat a protein-rich breakfast to stabilise blood sugar and avoid crashes.
- Magnesium and Theanine help buffer cortisol and support relaxation.
- Morning sunlight exposure regulates your circadian rhythm and stress response.
Action step: Get outside first thing in the morning and avoid coffee on an empty stomach.
Your Action Plan This Week
For the next seven days, make one simple change to reduce stress and improve recovery:
- Swap a high-intensity workout for a restorative session.
- Improve your sleep routine with breathwork or magnesium.
- Get morning sunlight and avoid coffee on an empty stomach.
Then check in with yourself:
- Do you feel more energised?
- Is your recovery improving?
- Are you finally seeing results without overtraining?
If yes – you’re on the right track.
The 5th Element Wellness Approach: Balance for Better Results
At our personal training studio in Fitzroy North, we’ve helped thousands of people move better, recover faster, and achieve sustainable results by teaching them how to balance stress and recovery.
Our team of expert personal trainers in Fitzroy North help clients train smarter, not harder, focusing on:
- Strength and longevity training tailored to your body.
- Data-driven nutrition coaching for optimal health.
- Recovery methods including infrared sauna, yoga, and breathwork.
Live near Fitzroy North? Our expert personal trainers at 5th Element Wellness can help you train smarter, recover better, and see real results. Book a Free Consultation today.
Not based in Fitzroy North? You can still train with me online! I share practical, science-backed tips on training, nutrition, and longevity coaching.
Follow me here: @thesammyroberts
Final Thoughts
If you’re constantly feeling tired, sore, or stuck, it’s not because you need to train harder – it’s because you need to recover better.
Until next time, keep living better.
About the Author: Sam Roberts
