If you've listened to all my advice so far, and still aren't seeing any progress in the gym, you're likely missing out on one of the key components of a healthy lifestyle. Recovery. Recovery is often overlooked when individuals start lifting even though it's one of the most important elements of achieving your goals. 



In the fitness community, individuals often overlook the importance of sleep. However, the reality is that a large majority of one's growth happens when they sleep. There are many factors of sleep that should be considered, but the most important are sleep length and sleep quality. As a general rule of thumb, doctor Eric Olson recommends 7-10 hours of sleep. Amounts less than this can lead to high blood pressure, stroke, and other health-related issues.


Mental health

Sleep is just as important for mental health as it is for physical health. In a study conducted on 270,000 American adults, researchers found that participants that averaged less than 6 hours of sleep per night were almost 3 times as likely to report mental distress. The gym is meant to make you feel good so by sleeping less, you're being counterproductive.