166 Hours: How Are You Training the Rest of Your Week?

There are 168 hours in a week, and many of you train for 2 to 3 hours a week. What you do in your hours outside of the gym often helps determine whether or not we are capable of helping you hit your goals!

The most recent Physical Activity Guidelines for Americans suggest that you get 75-150 minutes of vigorous intensity physical activity OR 150-300 minutes of moderate intensity aerobic activity per week. If you are in the gym with us you are typically getting 30-40 minutes of moderate to vigorous intensity work per session depending on your level of fitness, focus on skill or strength, or other factors. While there is no doubt that we push you hard it is worth noting that these guidelines are for avoiding the major pitfalls of living a sedentary lifestyle, not necessarily optimizing for goals.

My personal philosophy for fitness is to Lift Heavy, and Breathe Hard as many days per week as you can. Ideally a minimum of 3 per week of both. But why these two things? 

Lifting heavy encompasses all of the musculoskeletal adaptations we need to live stronger well into our senior years. Lift heavy means to challenge your musculature, bones, and tendons with progressively heavier weight over time, wherever that may start. We are looking to maintain ability and prevent age-related muscle loss which is plaguing our senior populations all over the world. By starting as early as you can and lifting for as long as you can, you can maintain independence, quality of life, and the body awareness to do random or taxing daily activities. You are stronger than you think, and we hope to prove that to you over time (if you haven’t learned it already!)

Breathe Hard means to elevate your heart rate to above 85% of your maximum heart rate (yes—even for seniors with no complications!) and to get your breathing to the point of labored breathing. Our bodies were designed to move with intensity, and this type of work trains your cardiovascular system to pump blood more efficiently, strengthens your lungs, vascular system and increases your body’s ability to use oxygen. Beyond the physiological benefits, it builds resilience. When you practice being uncomfortable in the gym, it prepares you to handle stress, fatigue, and challenges outside the gym. The goal isn’t just “cardio” — it’s developing the engine that powers every other aspect of your fitness and daily life.

Why Both Matter:

Separately, lifting heavy and breathing hard each provide massive benefits. But together, they create the foundation for longevity, independence, and high performance at any age. Strong muscles protect your joints and bones. A strong heart and lungs keep your energy up for work, family, and play. The combination is what allows you to keep showing up — for yourself and for others — year after year.

The Challenge to You:

Remember, there are 168 hours in your week. Even if you only spend 2–3 with us, that leaves 165-166 hours where your daily choices add up.

Our ask is simple: commit to lifting heavy and breathing hard at least three times per week, whether that’s with us or on your own. Walk with purpose, take the stairs, get outside, challenge yourself. Make those hours count. If you think you would like to start increasing the intensity of your program in or outside of the gym, talk to your trainer and/or doctor to ensure that you are on the right track.

The gym is the practice field. Life is the game. Train like both matter — because they do.