Stop Shaming Rest: Why Your "Sneaky" Breaks Are Actually Smart Training
Stop Shaming Rest: Why Your "Sneaky" Breaks Are Actually Smart Training
Listen up, warriors. I gotta tell you about Sarah.
Sarah was crushing it in my 6 AM class last Tuesday. We're talking about a beast who deadlifts 2x bodyweight and can string together muscle-ups like she's playing jump rope. But during our 20-minute AMRAP, I watched her pretend to tie her shoes three times, "accidentally" drop her water bottle twice, and spend more time at the chalk bucket than a kindergartner at finger painting.
Why? Because somewhere along the line, we've created this toxic culture where needing to breathe makes you weak.
And that's complete bullshit.
The Real Problem Isn't Rest - It's Shame
After 15 years of coaching everyone from Navy SEALs to soccer moms, I've seen enough fake equipment malfunctions to stock a comedy show. But here's what gets me fired up: we're solving the wrong problem.
That article floating around about "sneaky rest strategies"? Yeah, I've read it. Had a good laugh too. But while we're all chuckling about people checking the whiteboard for the 47th time, we're missing the forest for the trees.
The issue isn't that people rest during workouts. The issue is that we've created an environment where athletes feel like they have to lie about basic human physiology.
Think about that for a second. We've made people so ashamed of needing oxygen that they'd rather pretend their shoelaces have separation anxiety than admit their heart rate is redlining.
What kind of backwards training philosophy is that?
Why Smart Athletes "Sneak" Rest (And Why They Shouldn't Have To)
Let me break down what's really happening when someone spends 30 seconds "fixing" their perfectly fine barbell collar:
They're actually demonstrating tactical intelligence.
In the military, we call it "tactical patience." You don't sprint into an ambush just because someone might think you're slow. You assess, you breathe, you execute when ready.
But in most gyms? We've somehow decided that good training means turning your brain off and going balls-to-the-wall until you puke in the corner.
Here's a reality check: Your PR isn't going up because you rushed through a metcon with sloppy form and a sky-high heart rate. Your PR goes up because you trained consistently, recovered properly, and learned to pace yourself strategically.
The Psychology Behind "Sneaky" Rest
I've coached long enough to recognize the three types of people who "sneak" rest:
Type 1: The Overthinker - These folks have been shamed before for taking breaks. Maybe by a coach, maybe by other athletes. Now they're walking on eggshells, convinced that stopping for any reason makes them weak.
Type 2: The People-Pleaser - They'd rather die than disappoint their coach or look inferior to the person next to them. So they create elaborate excuses for what should be a simple "I need 10 seconds to breathe."
Type 3: The Actual Slacker - Yeah, these exist too. But here's the thing - they're usually the minority, not the majority.
Most of the time, when I see someone "sneakily" resting, they're actually being smarter than the person next to them who's grinding through rep 47 with form that would make a physical therapist cry.
Strategic Rest vs. Lazy Rest: Know the Difference
Alright, let's get tactical. There's a massive difference between strategic rest and just being lazy. As a coach, here's how I tell them apart:
Strategic Rest Looks Like:
- Taking 15-20 seconds between sets to maintain form quality
- Drinking water during longer workouts (anything over 8 minutes)
- Breaking up high-skill movements before technique deteriorates
- Adjusting pace based on workout length and goals
Lazy Rest Looks Like:
- Standing around chatting while everyone else works
- Taking breaks when you're not even breathing hard
- Making excuses for rest that aren't physiologically necessary
- Consistently finishing dead last without any medical reason
The difference? Intent and self-awareness.
How Coaches Can Fix This (And It Starts With Us)
Here's the uncomfortable truth: If your athletes are "sneaking" rest, you've probably created an environment where they feel like they can't be honest about their needs.
I learned this the hard way about five years ago. I had this athlete - let's call him Dave - who kept having "equipment issues" during every single workout. Loose collars, untied shoes, the works.
Instead of calling him out publicly (which was my old-school instinct), I pulled him aside after class.
Turns out Dave had high blood pressure medication that affected his heart rate recovery. He was embarrassed about it and thought taking breaks made him look weak in front of the younger guys.
We worked out a simple hand signal system. When he needed a break, he'd tap his chest twice. I'd nod, and he'd take his 20 seconds without any drama.
His performance improved dramatically. Not because he was resting more, but because he wasn't spending mental energy on elaborate excuses.
Creating a Rest-Positive Environment
Want to stop the "sneaky rest" epidemic in your gym? Here's your battle plan:
1. Normalize strategic rest during your intro/explanation "This is a 15-minute workout, so we're looking at about 80-85% effort. That means most of you will need to break up those sets. Plan your breaks, don't let them plan you."
2. Give permission explicitly "If you need water, grab water. If you need to breathe, breathe. Just don't make me wait 10 minutes for you to finish because you went out too hot."
3. Educate on pacing strategies Most people "sneak" rest because they don't know HOW to rest properly. Teach them about work-to-rest ratios, heart rate zones, and RPE scales.
4. Call out good pacing publicly "Nice job breaking those pull-ups into sets of 3, Jennifer. That's exactly how you maintain quality reps over 20 minutes."
The Real Conversation We Need to Have
Here's what nobody wants to admit: The CrossFit community has a bit of a toxic masculinity problem when it comes to rest and recovery.
We celebrate the person who pukes after a workout more than the person who executes perfect pacing strategy. We high-five the athlete who goes balls-to-the-wall and crashes harder than my first marriage, while side-eyeing the smart cookie who maintains steady output for the entire time domain.
That's not just backwards - it's dangerous.
I've seen too many good athletes burn out, get injured, or quit entirely because they thought "intensity" meant "ignore all physiological feedback."
What Strategic Rest Actually Looks Like
Let me paint you a picture of what GOOD rest strategy looks like:
It's minute 8 of a 12-minute AMRAP. Jake has been maintaining sets of 5 thrusters for the entire workout. His breathing is elevated but controlled. He sets the bar down, takes exactly 10 seconds (I can see him counting), picks it back up, and continues with perfect form.
That's not sneaky. That's not lazy. That's an athlete who understands his body and is training for long-term success.
Compare that to:
It's minute 3 of the same workout. Brad sprinted through the first two rounds like his hair was on fire. Now he's standing over his barbell, completely redlined, trying to catch his breath between single reps while everyone else laps him.
Which athlete is training smarter?
The Bottom Line: Rest is a Skill
Here's my challenge to both athletes and coaches:
Athletes: Stop being ashamed of basic human physiology. Your heart rate zones exist for a reason. Your muscles need oxygen to function properly. Taking strategic breaks isn't weakness - it's intelligence.
Learn to communicate your needs clearly. "I need 15 seconds to breathe" is a perfectly valid statement that requires zero elaborate excuses.
Coaches: Create an environment where athletes can be honest about their limitations without feeling judged. Teach pacing strategies as aggressively as you teach movement patterns.
And for the love of all that's holy, stop celebrating the person who destroyed themselves in a 7-minute metcon like they just won the lottery. Celebrate consistency, smart pacing, and quality movement.
Your Next Steps
If you're an athlete reading this, I want you to try something in your next workout:
- Look at the time domain and rep scheme
- Decide on a pacing strategy BEFORE you start
- Take your planned breaks without apology
- See how your overall performance changes
If you're a coach, here's your homework:
- Watch for "sneaky resters" in your next class
- Instead of calling them out, ask them privately what they need
- Adjust your coaching to give explicit permission for strategic rest
- Track whether their performance improves when they're not stressed about taking breaks
The strongest athletes I've ever coached weren't the ones who never rested. They were the ones who rested strategically, recovered properly, and showed up consistently for years.
Stop sneaking around about basic human needs. Start training like the intelligent athlete you are.
Now drop and give me 20... seconds of strategic rest before your next set.
What's your experience with rest-shaming in your gym? Have you found yourself making excuses for needing to breathe? Drop a comment below - let's get this conversation started.
