No homework required

New people always ask me for homework between their gym sessions. My answer? Go for a walk.

When you’re just learning strength training, chances are you’re still breaking old habits and figuring out good form. Without a coach’s eye, extra reps at home usually mean sloppy practice—and sloppy practice just reinforces bad habits. Quality > quantity.

If you’re brand new, training twice a week is enough. Even with big goals, three times a week is enough. More isn’t better—it’s just more.

So ditch the pressure to do extra. If you want to move more, great, go for a hike, hit a yoga class, mow the lawn, or toss a kayak on the roof of your car. There are endless ways to practice movement without piling on bad reps.

—Justin Miner