Groove: Grease the Groove

Grease the groove: get stronger and more mobile with easy sets, little and often, all day. Pick a few moves, like goblet squats, press-ups, a deep squat hold or a neck and shoulder flow. Every time you do a set, tap its tile. The tile fills up. Fill every tile and the day is done. WHY IT WORKS Strength is a skill. Practise a movement often, stay well short of tired, and your body gets better at it. That's the grease-the-groove method, popularised by Pavel Tsatsouline: • Do easy sets, about half your max, or a hold you could do twice. • Spread them through the day, at least 15 minutes apart. • Never go to failure. WHAT YOU GET • One screen. Open it, tap a tile, get on with your day. • A countdown to your next set, so you spread them out. • Gentle reminders through the day that stop once you've hit every target. • Reps, timed holds and mobility flows, with optional load (e.g. 16 kg). • A…