Enjoy months and years of improvement with The Magic Ratio of Balance

By Coach Chris Knighton

The Magic Ratio of Balance

Rest divided by Stress = Balance

High levels of balance lead to improvement.

This magic ratio is the essential formula behind athletic success.

To progress in athletics enjoyably and healthily, you must give an equal consideration to your rest as you do for the training stress you subject yourself too.

If you do not get adequate rest, and your stress levels are high, you will not near 100% balance.

A ratio of 90 to 100% balance should be your goal. Ideally 100%.


Let’s dive into the math. Trust me it is simple to understand…


First, let’s suppose your level of Rest = 50% and Stress = 100%

50% Rest / 100% Stress = 50% Balance

This is not good.

You are working hard but not getting enough rest. You will eventually hurt yourself.


Next, what if your Rest = 100% and Stress = 50%?

100% Rest / 50% Stress = 200% Balance

This too is no good. That extra 100% will not become fitness gains (you can’t go over 100% balance). Instead this excess will manifest itself in the loss of your fitness.

You will get slower. You may gain unwanted weight and lose muscle. You just aren’t working hard enough to achieve ambitious fitness goals.


Lastly, let’s say both factors are in balance within you, Rest = 80% and Stress = 80%

80% Rest / 80% Stress = 100% Balance

You are now in balance. Not only are you now doing the right amount of work, you are balancing it with the right amount of rest.

Neither levels are at 100%, but they don’t need to be. Aiming for 100% in any aspect of life is a fool’s game. 100% is not sustainable. Going at 80% in both workload and recovery will keep you in great balance.

Only when you are in balance will you see progress.

Aim for being 90% to 100% in balance. Get an “A” in Balance.

Stay in this balance for months on end and your fitness improvements will be tremendous.

Where do YOU need improvement?

Do you need to work harder? Or do you need to rest more?

Which variable is out of whack to get the balance you are looking for?

In my experience, most passionate athletes need to “rest more,” whereas most unmotivated or new athletes need to “stress more.”

Often we are not good judges of our own lifestyle and behavior. Often others can see what we need to improve upon more clearly than we can. Don’t be afraid to ask others for support.

Get your stress-level in balance with your rest-level.

Keep the ratio as close to 100% as possible, and you will go far.

I Want to Hear From You…

How have you applied The Magic Ratio of Balance to your own training and life? Have you been out of balance in the past and how have you overcome that? Are you struggling now to find the right balance between stress and rest?

Let me know in the comments below.