Leave Room for IMPROVEMENT

Several clients started new programs this week, and my advice to many of them was simple:

Leave room for improvement.

When you're in Week 1, everything feels fresh and exciting. It's easy to push too hard, too soon. Even if it feels good in the moment, it can come back to bite you.

Here are a few ways to approach the first week with a long-term mindset:

A. Deadlift x5 — build to a challenging set in 5–7 sets
In Week 1, don’t chase the heaviest weight you can lift. Leave some in the tank. Focus on repeatable efforts, not heroic ones.
I used to fall into this trap in Olympic weightlifting. I’d hit a big number in Week 1, but by Week 2 or 3, I couldn’t repeat it. Eventually, I learned to take 10% off my true max on that first week and build from there. That made all the difference.

B. Strength Circuit — 3–5 rounds:

• 8/side split squat

• 10/side one-arm DB row

• 8-breath low plank hold

When a workout gives you a range, don’t assume you need to hit the top end. Start on the low end. Week 1 often takes longer anyway. Doing 3 rounds lets you focus on form and sets you up to add more volume over time.

Conditioning — 10–12 sets:

• 30 sec @ fast pace

• 30 sec @ slow pace

Interval work? Same idea. Start on the low end of the range. Use Week 1 to figure out what fast and slow really mean on your machine of choice. You can progress by adding rounds, increasing speed, or both. So many ways to level up.

The takeaway:
It’s not about one great workout. It’s about consistently showing up and stacking solid sessions over time. If you leave room for improvement, you’re setting yourself up to win the long game.

—Justin Miner
@justinminergain