After a heavy set of squats or deadlifts, even moving between sets can feel like a struggle. All you want to do is sit down and catch your breath.
But Jackass star Chris Pontius believes there’s value in staying active. The stunt performer has been sharing fitness advice on social media, and his latest tip is refreshingly simple: use your rest periods to keep moving.
‘I turned 52 and I have a fitness tip that I want to share with people wanting to get shredded, especially as you get older, and it’s been a huge game changer for me,’ Pontius says in a recent Instagram video. ‘In between your sets, don’t just stand there doing nothing for two or three minutes. Keep your body moving, do some calisthenics, some knees-to-elbows, whatever – walk around your weights like a caged animal. Just keep it moving. It makes so much of a difference.’
It’s an approach with some science behind it. Rather than sitting between sets, staying on your feet increases your non-exercise activity thermogenesis (NEAT) – the calories you burn through everyday movement outside of structured exercise. NEAT can account for around 15-30% of your total daily energy expenditure, so moving more throughout your workout could help increase your overall calorie burn.
One study also found that lower levels of NEAT are associated with obesity, suggesting people who are more active during everyday tasks tend to maintain a healthier body weight.
‘NEAT enhances lifestyle, and variations in individual and environmental factors can significantly affect daily energy expenditure,’ the researchers wrote.
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There is, however, a trade-off. If your goal is lifting as much weight as possible, constantly moving between sets may slightly reduce the amount of ATP your muscles can regenerate before your next lift. That could leave you feeling less recovered and make later sets more challenging.
So if you’re training primarily for fat loss, adding a little movement between sets could be worthwhile. But if you’re chasing maximal strength or muscle growth, you’re generally better off prioritising recovery so you can perform each set at your best.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
