Welcome to the GAIN Blog
The blog is updated Monday-Friday. Tune in for posts and discussion about health, fitness, nutrition, training experiments and reflection. We share articles, videos and more. We post the link to our Instagram story every day, make sure to follow along there to never miss a post.
Lifting weights No Longer ALIGNED With Core VAlues; GAINS are out
It’s come to my attention that lifting weights is inherently dangerous. In an effort to keep every gym member safe—from an abundance of caution—we are removing all weights, effective immediately.
Strength training, it turns out, is both barbaric and reckless. As you've likely guessed by now, building muscle is off the table. The risks of pushing oneself physically are simply too great, and I see no alternative but to melt down the barbells and repurpose them into something safer—perhaps decorative paper weights.
I’ve also rented a boat. Later this week, I will be personally escorting the kettlebells to the open sea, where they’ll be sunk to the ocean floor—forever silencing their call to be lifted, swung, and accidentally dropped on toes.
This news may come as a shock, and frankly, I was surprised when I heard it too. But it gets worse. Much worse. Squats? Devastating for your knees. Deadlifts? A one-way ticket to spinal collapse. Bench press? Goodbye shoulders.
In light of these undeniable truths, all forms of heavy lifting will be permanently terminated.
Stay safe out there.
Justin Miner
@justinminergain
ONe Day, Five Breakfasts
I’m a procrastinator. I thrive on the thrill of cutting it close to a deadline—nothing motivates me quite like a little pressure.
I also tend to rush out the door in the morning, so having breakfast ready to go has been a game changer. In true procrastinator fashion, I save my breakfast meal prep for the very last minute: Monday morning. My go-to? A baked egg dish that takes about 30 minutes from start to finish—including clean-up.
After those 30 minutes, I’ve got five protein-packed breakfasts ready to grab each morning. No extra thinking required. Meal prepping helps me stay on track, save time, and eliminate decision fatigue—even if I do it at the last minute.
Do something today that sets your week off on the right foot.
Justin Miner
@justinminergain
Friday Thoughts 73
Greetings! Welcome to this week’s edition of Friday Thoughts, where I share half-formed posts, work out idea and share some of my favorite things I saw on the internet over the past week. Enjoy!
garage door szn before garage door szn existed
March 2013. What can I say? I’ve always been a fan of gyms with garage doors, and knew I needed one when finding the perfect place for GAIN. This is from the first gym I worked at. Posted 12 years ago yesterday.
Cooking and Cleaning Progress Report
A couple months ago I posted this reel from Melissa Urban, founder of the Whole 30 saying that by the time dinner is ready, the kitchen is cleaned up. I’m a disaster and mess maker when I cook, so I took note and have been striving to clean up while cooking, and I’ve got to say it’s been a game changer.
It’s Working…
Below are two heart rate graphs from the same exact workout spaced apart 10 days from one another. A quick glance will tell you that the workout was executed the same, lots of little spikes and drops for recovery. When you look closely though, you’ll notice my heart rate didn’t get as high as the first effort. That would be irrelevant - there’s too many other factors to consider why that would happened alone - but I tracked my paces on the SkiErg, and on the second workout, I was faster each round (only by a second) and my heart rate didn’t get as high. This is why it’s important to track or know your paces on machines. It doesn’t feel like I accomplished anything, but the data confirms I’m getting more fit.
More Heart Rate Graphs
Here’s the my heart rate data from the Seacoast Ergathon. I did about 15 rounds of 90 seconds on 90 seconds rest, then we hammered the last 15 minutes transitioning every minute.
At Home Training
Coach T is looking to add some remote clients. Hit him up on Instagram if you know someone who would be perfect for this.
Thanks for reading, until next time!
Justin Miner
@justinminergain
Daily Walking Challenge Check in
One Week Down!
By now, you should be feeling pretty good. Hopefully, you've settled into a routine—maybe it's a route that takes exactly 20 minutes, or a time of day that works best for you. You should also have a way to track your streak. This can be as simple as a piece of paper with dates, phone reminders, or—as I've seen some of you do—tracking your walks on Strava.
When it comes to hitting 30 for 30, it’s all on the honor system. You won’t need to turn anything in. That said, I still believe tracking your walks is a key part of building the habit. Whether you’re physically checking it off a list or just mentally logging it, that small act reinforces the commitment and helps the habit stick.
As we head into week two, expect some resistance. The novelty has worn off, and—even if it hasn’t hit you yet—you’ll probably want to quit at some point. What will keep you going is a mix of planning, preparation, and flexibility.
Plan when you’ll walk. Prepare for it—lay out your shoes, coat, umbrella, whatever you need. And be flexible. Life happens. Adapt as things come up.
I’ll leave you with a favorite quote from James Clear about being adaptable.
“In theory, consistency is about being disciplined, determined, and unwavering.
In practice, consistency is about being adaptable. Don’t have much time? Scale it down. Don’t have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day. Adaptability is the way of consistency.”
Justin Miner
@justinminergain
STick-to-itiveness
Spring is the perfect time to build a new routine. If you’ve just joined the gym, the most important habit to focus on is consistency.
Here are a few simple tips to help your new habit stick:
1. Start Small
Ambitious goals are great, but not if they stop you from getting started or leave you burned out after a few weeks. You don’t need to train four or five days a week. Instead, lower the bar and aim for just two workouts per week. If you stick with that, you’ll end up with over 100 workouts in a year — and that adds up.
2. Prioritize Consistency Over Intensity
Don’t go too hard, too fast. Start slow. If your workouts feel easy at first, that’s okay. You’re building momentum, and that momentum is what helps a habit stick. An easy workout is far better than no workout at all. I’ve seen too many people push themselves too hard early on and end up burned out or injured.
3. Be Kind to Yourself, Flexible and Adaptive
You will miss workouts — and that’s perfectly fine. The key is to get back to it on the next one. Don’t chase perfection; aim for progress and be adaptable.
4. Play the Long Game
The small choices you make each day add up over time. Focus on building sustainable habits rather than quick fixes. Consistency, patience, and moderation are what will get you to your goals.
Justin Miner
@justinminergain
RIP Kendra
Dear GAIN Community,
It deeply saddens me to share the passing of Kendra Chevalier — a longtime GAIN member and one of the strongest, most inspiring people I’ve ever had the privilege to know. She passed away on Saturday, March 22, after a long battle with cancer.
Kendra was a force in the gym. She was strong, skilled, committed, and humble. She holds a state record in the deadlift, and as many of you know, she could crank out pull-ups well enough to make anyone feel both envious and inspired. She was a true master of skill and technique with the kettlebell, and on top of all that, she was a dedicated and accomplished runner. It seems like once a week, someone tells me they want to be strong like Kendra or run marathons like Kendra. The impact she had on others simply by being herself is incredible.
But it wasn’t just about her strength or skill — it was how generously she shared them. She encouraged everyone she encountered at the gym. I think of her and Chris, an seemingly unlikely pair, who would often run or do conditioning workouts together. What I’ll remember most is not just her strength, but her ability to use it to lift others up and inspire them to step out of their comfort zones.
To only speak of her accomplishments in the gym would be a huge disservice — Kendra was also a master baker. Her cupcakes were unmatched, always bursting with flavor and creativity. Her baking skills extended beyond human treats; she often brought homemade dog treats for Clementine and always shared the last bite of her pre-workout banana with her while giving her lots of cuddles.
I’ll miss you, Kendra. I am so grateful to have known you, and you will never stop inspiring me.
Here are the details for Kendra’s services, along with a link to her full obituary HERE.
Celebration of Life:
Thursday, March 27
4:00–8:00 p.m.
Brookside Chapel and Funeral Home
116 Main St., Plaistow, NH
Funeral:
Friday, March 28
11:00 a.m.
St. Joseph’s Church
200 Pleasant St., Epping, NH
Justin Miner
@justinminergain
Daily walking Challenge Check In
Happy Monday. Did you make it through the weekend? The first weekend on these sorts of things is the first big test. Can you stick with your new habit when your daily schedule is a little different, or when you have more flexibility? Hopefully you made it through without issue.
The next challenging point is today. Maybe the weekend was a breeze for you, but you don’t have as much flexibility during the work week. To make sure you get your walk in, schedule it in your calendar or reminders app, check it off in a notebook somewhere, whatever it is - do something to track you daily walks. It sounds so simple, but this small habit can make or break your streak. Simple things like marking done on a reminder feel good a provide your brain with a reward - I did something I wanted to do and it feels good!
Day 5, get that walk in and stay consistent!
Justin Miner
@justinminergain
Friday THoughts 72
Welcome to this week’s edition of Friday Thoughts. Let’s get into it.
Daily Walking Challenge
Did you get your walk in yesterday? It was Day 1 of our annual Daily Walking Challenge. If you missed the sign up or were late to the party, just let me know today that you want in. The rules are simple - take a 20 minute walk every day until April 19. Get to stepping!
Seacoast Ergathon
Tomorrow’s the day! See yesterday’s blog post HERE to catch all the details and come cheer us on!
Space Squats
“The squat is probably the most common and famous compound exercise on Earth, as it is on orbit.”
Cleaning in the River
There’s a lot of stories about these old pictures of Soviets performing the olympic lifts in the water. The reason I heard they did it was for similar reasons a powerlifter might use bands in the current age - accommodating resistance. That’s a fancy way to say make certain portions of the lift more challenging or easier. In this case, the barbell starts underwater, it’s heavy pulling up, heavier than it normally would be. When the bar breaks above the water, the water is no longer creating drag on it, so it now feels lighter. This type of lifting can work on your speed and power, while helping some break through strength plateaus.
Breakfast Burritos
These look good.
Seacoast ergathon details
Join us this weekend for an exciting new event—the Seacoast Ergathon! Two GAIN teams will be competing, and we’d love your support.
Event Details
What: The Seacoast Ergathon is a six-person endurance race using the Concept2 Rower, SkiErg, and BikeErg. Three team members work while the others rest, with the goal of accumulating the most meters in one hour.
Who:
Team GAIN: Justin, Alex, Taylor, Robert, Chris, and Adam
GAIN Baddies: Robin, Wanda, Kayla, Rhianna, Rebecca, and Riley
Where: Seacoast Athletics, North Hampton, NH
When:
Team GAIN competes at 9:15 AM
GAIN Baddies compete at 10:30 AM
This is an awesome event concept, and I can’t wait to take on the challenge.
See you there,
Justin Miner
@justinminergain
Spring Clean Your Brain
If you’re like me, you sometimes feel like there’s just too much in your brain to remember. When this happens, I turn to something I’ve relied on for over a decade—ever since opening the gym—a good old-fashioned brain dump.
What’s funny is that this overwhelming feeling seems to hit me twice a year: in the spring and fall. I’m not sure why, but it’s a pattern I’ve started to notice.
Over the years, my brain dump method has evolved. It started with a simple notebook, where I’d jot down daily to-do lists and random ideas. Eventually, I transitioned to using the Notes and Reminders apps on my phone. Just the other day, when my brain felt overloaded with tasks I was trying to remember, I listed everything in the Notes app and set up reminders.
This system helps me clear my mind of small but important tasks—like following up with a new gym member, scheduling an oil change, or recording a training idea I’ve been mentally working through. I treat my reminders with respect and complete them as they pop up.
What Does This Have to Do With Fitness?
Managing stress is crucial when it comes to prioritizing your health and fitness. Getting organized helps you stay on track with your habits, manage your time effectively, and ultimately, get things done.
Consider this your sign to give your brain a little spring cleaning.
Justin Miner
@justinminergain
Interval Intent with HR Graphs
I love seeing a nice heart rate graph after a workout. A well-executed interval session is art. I find them to be helpful tools in understanding the desired stimulus for a training session. Let’s take a look at some recent workouts and their intents.
Workout 1
Run 3 minutes @ fast but smooth pace
Run 1 minute @ easy, recovery pace
*repeat until 5000m
Intent:
The intent with this workout was to use intervals to run my normal neighborhood 5k, but at a slightly quicker, smoother pace than I have been. Not harder in the fact that my heart rate was higher or my breathing was out of whack, but just dipping my toes in uncomfortable. Maybe just a toe. I’m trying to build on the base I’ve been building since January. I’v run this exact route 6 times this year, 31:26, 29:44, 27:47, 29:31 and lastly on the interval day 25:55. Perfect. A little faster, not too hard, not too taxing, but just right.
For reference my running zone 2 is about 135-155 bpm.
Workout 2
SkiErg
15 sets
1:15 @ fast but sustainable pace
:45 @ rest
Intent:
The goal here was to get some lower heart rate training in with it feeling pretty hard. That means pushing the pace and limiting rest. This means I can’t push the pace too hard. I was targeting 1:55/500m for this session and came up a little short with an average of 1:57. Overall this was a nice piece that I’ll revisit again. It burned my muscles and made me breath hard, but wasn’t too taxing that I couldn’t bench press a couple hours later.
Not sure what’s going on with some of these sharp lines, but it’s been happening whenever connected to a rower or skier.
Workout 3
Concept 2 Bike
4 sets:
4000m @ stretch pace
2 min rest
Intent:
This was the day to go for it. Pick an ambitious pace for a long interval and try to hang on and repeat with a very tight turnaround. The two intervals above were time based, when doing workouts where I’m going to push it, I prefer to chase a distance since each time you speed up you’re getting closer to the finish. This was a good workout working on my threshold, and to really push the pace for a long time on the bike.
Workout 4
Concept 2 Bike
6 sets
8 min @ steady pace
1 min @ recovery pace
Intent:
It was interesting to do this workout a week after the hard bike workout above. The goal here was a long, easy ride with intervals to make it more manageable. I held a 2:00/1000m for all the intervals, and above I held a 1:43/1000m for just over 7 minutes. The intervals are about the same length, the rests are similar, but the paces are much different because of the different intents. I guess what I’m trying to say is that you can write the same workout and get a different stimulus each time based on the rest and intensity - and a that’s what intervals are, chances to curate a workout to get the right dosage of the right stuff.
Workout 5
6 sets:
90 sec @ hard pace
90 sec @ rest
-rest 4 minutes-
9 sets
1 min @ hard
1 min @ rest
*alt each round b/t row, ski, bike
Intent:
This was a fun workout in preparation for the ergathon. We cycled through the machines and really pushed the pace hard. I was happy with the quick heart rate recovery between bouts and felt like I could really push the pace on the machines.
Justin Miner
@justinminergain
Spring Daily Walking Challenge
Our daily walking challenge kicks on this Thursday!
That’s right, Thursday. We’re not starting at the beginning of the week, we’re starting on the first day of Spring. I like starting challenges on random days It requires more effort and planning to get started versus the classic I’ll just start fresh next week attitude.
The warm weather looks like it’s stick around and there’s no better excuse to get some more movement in throughout the day. Let’s work on being consistent and building a new habit this Spring!
Here’s a reminder of all the details…
20 minute walk each day for 30 days (March 20-April 19)
Track your walks and try to go 30 out of 30 days - people who do will be entered into a raffle to win a new pair of training shoes.
If you miss a day, who cares? Still keep going with the challenge (you just won’t qualify for a new pair of kicks)
Sign up on PushPress - under the EVENTS tab on the app or using the link HERE - PS that link is shareable so your family and friends can sign up a play along, even if they’re not members of the gym.
Here’s to walking!
Justin Miner
@justinminergain
Friday Thoughts 72
Welcome to this week’s edition of Friday Thoughts! Let’s get into it.
JOIN the Spring Daily Walking Challenge
Get ready to get your steps in the Spring with the next iteration our Daily Walking Challenge.
All the details:
Sign up HERE or under “EVENTS” on the Member’s App.
What: 20 minute walk each and every day for 30 days
When: March 20-April 19
Why: new habit building, reason to get outside with longer days and warmer weather.
Win: Just like last year, anyone who goes 30/30 (tracked by the honor system) will be entered into a raffle to win a new pair of training sneakers. Last year, we had nine people complete 30/30!
Desire to train/trusting your inner voice
The Starretts’ concept of desire to train has really helped me over the years. The idea is that once training becomes a part of your life, you’re good at sticking with it because it’s an important habit. When that happens, it pays to listen to your body and trust the voice in your head that tells you when to rest.
When you're building discipline, sometimes you need to ignore that voice. I often joke at the gym that the thing I do most often is make things easier for people. And that’s because I truly believe in the desire to train—the body knows what it needs, and you can learn to tune into it. It all comes back to playing the long game.
One line that stuck with me: We don’t have to be dogmatic and stick to the program; instead, we have to be highly consistent.
Sounds familiar, right? It aligns perfectly with one of our Core Values at GAIN: Consistency and Moderation Over Intensity.
Program Ramblings
Because of the ideas above I have a huge confession: I don’t follow a program. I haven’t for some time, and usually just guide my training based of what goals or events I have coming up combined with how I’m feeling that day. Last year, I took 9 months and hired a weightlifting coach to prepare to a weightlifting meet. I got so freaking strong. It taught me that specializing in something can really help you excel at it. It comes with a cost though, after some months away from that sport, my max lifts are probably 20-30 pounds lighter, never mind my technique rusty.
Heading into the summer I thought, well I lifted a lot and got really good at it, I’m just going to run a lot know and see how it plays out. All summer I only ran and it honestly did work. I was stoked on running, my body felt good and I tackled a couple of big efforts. With the Mount Washington Road Race coming up this summer, I’m planning to get very dialed in and tuned up to push it hard.
I’ve been working on a program for myself, and it’s a big scary to write a plan like this for yourself, and I’ll be walking the tight rope of trusting my past self, who wrote the workouts, versus my current self who’s accounting for desire to train and everything else that’s going on. It’ll be a fun expereiment, and once that training is in full swing I’ll share everything I’m doing, and how it’s all going.
Don’t You Dare Drink Water
This video encapsulates Instagram fitness information so well.
Join the 30-Day Walking Challenge This Spring!
Walking consistently is one of the most impactful and accessible ways to improve your health. It benefits your heart, joints, muscles, and even helps reduce stress. To help you stay active and build a new habit this Spring, we’re launching another 30-Day Walking Challenge!
Challenge Details
📅 When: Thursday, March 20 – Saturday, April 19
📍 How to Join: Sign up on PushPress (or find it under the Events tab in the app). The link works for both members and non-members—so feel free to invite friends and family!
🎯 Goal: Walk for 20 minutes every day for 30 days (continuous—no breaking it into smaller walks).
✅ Tracking: Use an app like Strava, set a reminder, jot it down on paper, or even carve it into a special rock—whatever helps you stay accountable!
Why Join?
Build a new habit
Enjoy camaraderie with others
Move more frequently and feel better
More non-exercise physical activity
Get outside, enjoy the warmer weather and longer days
Increase energy levels
Why Duration Over Step Count?
Instead of focusing on a step goal, we’re emphasizing duration. The well-known 10,000-step goal was actually created by a pedometer company in 1965 as a marketing strategy. Research, as cited in Built to Move by Kelly and Juliette Starrett, suggests that most benefits come from around getting 7,000–8,000 steps per day.
Additionally, everyone has a different starting point. If you currently average 2,000 steps per day, suddenly jumping to 8,000 would be overwhelming. But 20 minutes of walking is the same for everyone, making this challenge approachable for anyone.
Win a Prize! 🎉
Anyone who completes 30/30 days (tracked on the honor system) will be entered into a raffle to win a new pair of training shoes! If there’s a large number of participants, I may even pick two winners.
This challenge is open to everyone—friends, family, and beyond! Share the link and encourage others to get moving with you.
Let’s get walking! 🚶♂️🚶♀️
Justin Miner
@justinminergain
The Best Zone 2 Video
If you’re not interested in mitochondria development or lactate threshold, feel free to keep scrolling. Today’s video dives deep into the details of Zone 2 training.
Steve does a fantastic job breaking down the different ways to approach this type of training. He explains how Zone 2 isn’t a strict on-off switch—there’s a wide range of effectiveness because multiple systems are working together simultaneously. Your Zone 2 numbers aren’t set in stone; they’re just estimates to help you train within an effective range.
A few years ago, I wanted the most precise training zones possible, so I went to an exercise physiology lab for blood lactate testing. I ran hard on a treadmill while getting my finger pricked every couple of minutes. But even that testing wasn’t as accurate as I had hoped (16:50 of the video).
At the end of the day, if you want to build endurance, the key is logging as much quality, low-effort time as possible. Within those easy efforts, it’s more important to vary your volume, intensity, and frequency than to stress over whether you're in Zone 1, 2, or 3.
Enjoy!
Justin Miner
@justinminergain
Basics
There's a common belief that routine is bad. We’re told to keep our muscles "guessing" (whatever that means) and constantly switch things up to avoid plateaus. Sure, variety has its place, but there’s a big difference between strategically rotating exercises and randomly picking them.
The best way to make long-term progress? Keep it simple. The answer is usually more squats, more lunges, more ring rows, more carrying heavy things, and more mobility work for your ankles, hips, and thoracic spine.
Whether you're a total beginner or a seasoned gym rat, these fundamental movements are the backbone of any solid strength and conditioning program. Complicated workouts can be fun and sometimes necessary, but most of the time, consistently mastering the basics is the superior way to train.
Justin Miner
@justinminergain
When to Train barefoot
If you want strong and resilient feet, one of the best ways to strengthen them is to spend time barefoot.
Without shoes on, your balance will be different, you’ll feel more connected to the ground. The muscles and tendons and ligaments in your feet will get a chance to strengthen.
When should you ditch the shoes? Whenever you can! Warm ups and while cooling down are a good place to start. Any exercise that your feet are planted on the floor is fair game.
Barefoot jump rope, bad idea.
Barefoot deadlifts, good idea.
Squats and single leg work are a good opportunity too.
If you want strong and health feet this summer you better get to work now!
Justin Miner
@justinminergain
Friday Thoughts 71
Welcome to this week’s edition of Friday Thoughts, where I share small, random ideas that haven’t turned into blog posts yet, or some of my favorite things I saw on the internet throughout the week. Enjoy!
Ergathon Training
Here are some of the workouts I’ve been doing in preparation of the Ergathon.
Bike
12 minute warm up
8 sets
2 min @ hard, hard, hard pace
2 min @ rest
Intent: spend some time going really hard with a 1:1 recovery ratio and see what I can hold for two minutes.
Splits: 1:43/1000m average
Rower
warm up: 5 min bike, 5 min row
5 sets
1000m row @ hard pace (target time 3:45)
-rest 3 minutes-
*must pedal easy on bike for at least 2 minutes of the rest period.
Intent: Medium-length intervals rowing in the 1:50s/500m with an active recovery of easy pedaling on the bike.
Splits: 1:54, 1:52, 1:53, 1:54, 1:52/500m
GAIN Triathalon
Warm up: 15 minuets of moving around, walking, jogging.
For Time: 5k run, 5k row, 5k ski
Intent: Come out hot and hang on for dear life.
Splits: run: 26:29, row: 19:59, Ski 20:55 = total elapsed: 1:08:28
Old School:
I was looking for a file the other day and stumbled upon this; Hannah’s workout program from 12 years ago. Some of you will remember those sheets fondly, personally, I couldn’t be more happy to be freed from trying to fit everything on one printed sheet.
Hard Doesn’t Equal Good or Effective
I believe that doing choreographed spin class curls with a 2-pound dumbbell for 90 minutes in an intentionally heated room is hard. I also believe that just because it’s hard, doesn’t mean it’s effective training.
Gell-Mann
I haven’t been spending as much time on Instagram, mostly because it makes me feel like screaming. And a big part of that is learning about the idea of Gell-Mann amnesia - and how we can critically look at things from our own field, but don’t give other information the same amount of scrutiny - depsite knowing that the information from our own expert field is often flawed.
In other words, if I don’t trust the fitness information I can get on there, why should I trust any information I can get on there. And that’s the problem - Instagram is supposed to be about being connected and sharing things, not a source of information and education. However, in the Influencer Era, so much content is being pumped in, we’re starting to thing that this is a reliable place to learn.
Thanks for reading, see you next time!
Justin Miner
@justinminergain
Sets vs. Rounds, What’s The Difference?
The terms sets and rounds are often used interchangeably, but I like to differentiate between them when writing a workout program. Both refer to how many cycles you complete of an exercise (or series of exercises), but the distinction I make is based on rest periods.
What is a Set?
I use "set" when describing exercises with a prescribed rest period. Whether it's heavy squats or 400m running intervals, if there’s a designated rest time, it's a set.
Why does this matter? Because rest is critical—especially for new and intermediate lifters who often overlook it. Taking the right amount of rest can be the difference between successfully hitting a big lift or failing it. If you want to get stronger or faster, you need to allow your body time to recover between sets.
Example of Sets:
Back Squat – 5 sets of 5 reps @ 70% of max
Rest: 2 minutes between sets
Running Intervals – 8 sets of 400m at a hard pace
Rest: 3 minutes between sets
What is a Round?
Rounds are more fluid and don’t have a built-in rest period like sets do. You might complete rounds at a steady pace, or you might push yourself to finish as fast as possible. While there’s no prescribed rest, you can—and probably should—take breaks when needed to maintain movement quality and avoid burnout.
Example of Rounds:
Complete 3 rounds at a steady pace:
8 push-ups
10 ring rows
12 med ball slams
Complete 3 rounds for time (as fast as possible):
50 ft sled march
10 bodyweight squats
Final Thoughts
Understanding the difference between sets and rounds helps structure workouts more effectively. If you're training for strength or speed, rest between sets is key. If you're focusing on endurance or conditioning, rounds keep the intensity up while allowing for self-paced breaks.
Justin Miner
@justinminergain
Make it Easy
I’ve been doing pull ups at least once a week for the past 6 months. The results are surprising, although they shouldn’t be. In truth, they’re just confirming the simplicity of training at its very best - the SAID Principle - Specific Adaptations to Imposed Demands.
My goal was simple, make doing sets of 1 pull up so easy, that doing 2 becomes no big deal, and so on.
This system works perfectly, if you can stick with the habit. I had to let the small wins add up, even though for most of the time, it didn’t feel like I was doing anything productive.
Then recently, doing my typical EMOM 20 minutes, 1 thing + 1 pull up (usually a power clean, kb swings or a bench press), I couldn’t help but realize my pull ups felt easier than they ever had. I felt faster, snappier, like I was getting higher, and all the usual elbow crankiness I’ve experienced over the years just wasn’t there. I haven’t tested my max reps in a while, but they’re improving.
I’m eager to test my max reps but, I’m going to stay on the bus - let the training continue to run its course.
It’s simple not easy.
Justin Miner
@justinminergain