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.
Monday Check In
Another Monday. Another week. Another fresh start. Today, I’m sharing a quote from running coach, author and, in my opinion, the best account to follow on Instagram.
Consistency compounds. Small steps repeated over time lead to big gains. Don’t aim to be consistently great. Aim to be great at being consistent. -Steve Magness
Aim to be consistent not heroic. It is cliche, but the small wins really do add up over time. Most people aren’t consistent enough to see the benefits of those small steps. Stick with it and keep going — even if it feels too easy at first.
Here’s to another great week!
Justin Miner
@justinminergain
Friday Thoughts 79
Welcome to this week’s edition of Friday Thoughts, where I share random ideas and some of my favorite posts I saw on the internet this week. Enjoy!
Pizza Party
On Wednesday, we’re going to have a party for Alex’s last few days at GAIN. We’ll have pizza and seltzer. More details next week.
Creatine’s Rebrand
I’ve been watching this closely and with interest. I’ve been talking, and I’m not exaggerating, creatine to almost 20 years and have been touting its benefits ever since. It’s interesting to see it get this big shift in marketing, partially based on the research for cognitive performance and the like. Either way, I think this is great. Creatine isn’t just for meatheads trying to be strong, but probably for everyone. It’s cheap and easy to find. I would look for creatine monohydrate — this is the simplest, most inexpensive and researched variation of creatine. Many of the pills, gummies and the like talked about in this video don’t use monohydrate. Get to scooping!
Plate Math
100% truth.
Most Impressive Bench Press
This was just wildly impressive, and I promise not to try it at home.
That’s all for this week, thanks for reading and see you next time!
Justin Miner
@justinminergain
Airbike vs. C2 bike
We love conditioning at the gym, and the machines are a fantastic way to log some time building your aerobic fitness. You may have noticed that we have two types of bikes in our cardio corner. While these machines are both in fact bikes, they’re much different.
The Concept 2 BikeErg, or the C2 bike as we call it, is one of the newer machines we have at the gym. We got the first two in 2021 and fell in love. This bike fit feels like you’re on a road bike. There are tons of small adjustments you can make to get the right fit. This bike operates by a flywheel, and you can control how much air gets in via the damper, which is like changing gears on a real bike. This bike is great for longer, steady rides and it’s easy to find a comfortable pace.
The AirBike is a more simple yet diabolical machine. There are less adjustments to make, the seat is a little cushier, but feels like you’re always sliding off it. There are no gears to choose, instead, this bike uses a big fan that creates wind resistance. The faster you pedal, the more resistance there is. This bike challenging because you need to use all 4 limbs, since your arms are involved too, it can be easy to overwhelm your body. The beauty of this bike is that it teaches intensity very quickly. They’re sturdy, rugged and ready for high intensity workouts, but it’s tough to steady cruise when compared to the c2 bike.
There are two subcategories of AirBikes. The Assault Fitness AirBike is chain-driven, and feels a bit more like a bike when pedaling. The Rogue Echo Bike, is the beefier of the machines and is belt-driven, it feels heavier but smoother. They operate the same way, but each feels and fits a little different, be sure to try them both to see which you prefer. I prefer the chain of the classic AirBike, but tend to change my mind throughout the year.
If I had to choose…. Luckily I don’t have to, and I’ll stick with both. They both have their place, and different people gravitate towards the different bikes because they feel more comfortable to ride - which is probably the most important consideration. The other thing to consider, is which one you already have a preference for? Always grab the c2 on interval day? Shake it up this week and take the AirBike for a spin!
Justin Miner
@justinminergaina
April by the numbers
Welcome to this month’s edition of By The Numbers, where I take a look at the data my watch collected throughout April. I break down things like step count, sleep, and total workouts. I’ve been doing this monthly reflection for over 18 months now, and it’s been a powerful tool for understanding my habits, routines, and areas where I can improve. I highly recommend building a practice like this for yourself.
Steps
Total: 304,384 steps
Daily average: 10,146 steps
Finally cracked a 10k step daily average month! I don’t think that’s happened since September or October. I’m currently running 3–4 times per week, and most of my steps are coming from those sessions. I expect this number to keep creeping up as my running volume increases — not to mention more time outside playing with the kids as the weather improves.
Sleep
Average duration: 7 hours, 3 minutes
Average sleep score: 80
Sleep duration is up by 8 minutes compared to last month, while the sleep score held steady. I even hit my highest sleep score ever this month — a 95 — after a solid 8-hour night.
In April, I ran into a stretch of low heart rate variability (HRV), which often signals that recovery is lagging. I was training hard, so it made sense. At first, I was annoyed — I felt good despite the warning. But the HRV trend was basically saying: “You’re going to feel it soon if you don’t start recovering now.”
And it was right. While I kept training and still felt decent performance-wise, I began to notice disruptions in my sleep — waking up during the night or far too early. In hindsight, I can see the connection. Next time my HRV starts dropping, I’m going to take it more seriously and prioritize rest and sleep to get ahead of the curve.
Workouts
Total: 34
6 SkiErg sessions
15 runs / running workouts
2 bike workouts
11 lifts
April was a solid month of training — even with 10 days of low HRV and a minor turf toe situation. The plan for May is to continue building run volume. The simplest way I’m doing that is by hitting the trails twice per week. In April, I was averaging once a week. Bumping that up will help increase frequency, vertical gain, and time on feet — all good prep for the Mount Washington Road Race.
Thanks for reading along. As always, I encourage you to create a monthly practice like this to reflect on your health, fitness, and habits. The data is only helpful if you use it — and these check-ins help me stay accountable and informed.
Justin Miner
@justinminergain
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
monday Check in
Greetings! Another Monday.
I learned something yesterday, on May Fourth, that might surprise you, or help get your motivated this rainy Monday morning.
May the Fourth is not only Star Wars day, but a day that marks the year as 33.88% over.
That means a third of 2025 is already over. Take time today to set yourself up for success; plan some meals, invite a friend on walk, book your gym sessions, go to bed early, drink some water and be wary of your late afternoon caffeine intake.
Summer is around the corner, and before we know it, the year will be 66% over. Lock it in today and set yourself up for a good week ahead!
Justin Miner
@justinminergain
Friday Thoughts 78
Welcome to this week’s edition of Friday Thoughts. Last week I managed to delete the blog draft when I went to click publish, hopefully I won’t do that again. Enjoy!
Big A 50k
Good luck to all the GAINERS taking on the Big A 50k course tomorrow. Whether you’re taking on one, two or three laps, it’s sure to be a fun and tough day moving up, over and around Mount Aggamenticus. Enjoy!
Overrated
I’m all about moving more, and appreciate when people make things more difficult just for the sake of the challenge. This however, just seems superfluous.
And don’t get me wrong -I love rucking, I think it’s great. It’s a nice way to get some additional loading on your skeleton and get some more moving through walking or hiking. If you want to throw a backpack or weight vest on and take a walk - I’m all for it. This however, seems over the top. Mostly because I have a hard time with the efficiency justification. Like, if you want to get a better workout in while having to mow your lawn, get a push mower. If you want to get it done faster, get a ride-on tractor (imagine wearing the weight vest on one of those).
203 Pound Hold
Have I mentioned my superfluous 203 pound kettlebell? Trying to hold this 203 pound monster was nearly impossible. I barely held on for a few seconds.
Master your Movement
672 Pounds
I’ve watched nearly all of the heavy squat videos on the internet and I don’t know if I’ve ever seen this much look that smooth. Wow!
80 Year Old Sprint Division
This is some incredible movement and reminds me of the old Russian proverb; once you stop jumping, you start dying.
Thanks for reading, see you next time.
Justin Miner
@justinminergain
How’s Your GRip?
Back in college, I participated in a peer’s research study that needed 20 strong, college-aged individuals. But instead of testing our squats or deadlifts, they used a hand dynamometer—a device that measures grip strength in pounds of force based on how hard you can squeeze.
It was a simple, low-skill way to screen for strength, and it was the first time I realized grip strength could be a predictor of overall body strength.
“A wealth of research already tells us that strength is good for us. People who lift weights are substantially less likely to develop heart disease, high blood pressure and many other chronic illnesses than those who skip resistance exercise.”
From this article; What Grip Strength Can Tell You About How You’re Aging.
In other words, grip strength isn’t just about how hard you can squeeze—it can reflect how strong you are overall, and your strength is closely tied to your health and longevity.
We have a hand dynamometer at the gym, and it’s called the Truth-O-Meter. It won’t lie and it will tell you if you’re strong, or not.
Give it a squeeze the next time you’re at the gym!
Justin Miner
@justinminergain
Interval BAseline
Intervals are the best way to improve your endurance or your work capacity; the ability to get stuff done without getting worn out.
Cardio is traditionally touted as boring, and sure, endurance by definition is:
the fact or power of enduring an unpleasant or difficult process or situation without giving way. There’s no way getting past the grueling nature of it, but that doesn’t make it any less important.
Intervals can be tricky, getting the right stimulus and right training effect comes down to holding the right intensities, or the appropriate pace.
It’s hard to know your paces without a baseline test. Something we’ve implemented recently, is exactly that, a simple baseline test.
This test, allows us to gather some data to inform our efforts in the coming weeks. This knowledge lessens the edge of conditioning work by giving it purpose. Something to focus on, something specific to improve on, and the numbers show you that you’re getting better.
If you’re hammering your intervals but feeling lost on where you’re headed, let us know and we’ll give you a baseline test and get all your paces dialed in to get the most from your training.
Justin Miner
@justinminergain
Sign of An Excellent Routine
It’s a common misconception that every workout needs to be brutally hard. People can be especially hard on themselves when they skip a set or cut a workout short.
Some even stay away from the gym altogether because they believe every session has to be excruciating.
After spending a lot of time in gyms, I can tell you — it just isn’t true.
Yes, you’ll need to push yourself at times. Some workouts should be hard. But more importantly, you need to simply keep showing up and keep training consistently.
The plan that leaves you completely wiped out after every session might not be the one that keeps you in the gym for the long haul.
I love this quote from Mel Siff, renowned coach and author of the classic strength and conditioning textbook, Supertraining, that captures this perfectly:
“To me, the sign of a really excellent routine is one which places great demands on the athlete, yet produces progressive long-term improvement without soreness, injury or the athlete ever feeling thoroughly depleted. Any fool can create a program that is so demanding that it would virtually kill the toughest marine or hardiest of elite athletes, but not any fool can create a tough program that produces progress without unnecessary pain.”
— Mel Siff
Justin Miner
@justinminergain
MOnday Momentum
Greetings. Here with yet another Monday check in for you. The premise is simple, do something today to set the rest of your week up for success. Meal prep, write out to-do lists, go on a walk, hit the gym, call a friend, sit on the floor, do some mobility work before bed or some breath work as soon as you get up.
There’s no shortage of things you can do to help yourself move more and stay fit. Get the ball rolling today and build some momentum for the week!
Justin Miner
@justinminergain
Just a Little Speed
Lately, one of my favorite ways to help someone better understand a lift—especially a deadlift, squat, or push-up—is to add a little bit of speed.
Newer lifters are often juggling multiple cues, trying not to mess up their form. This can lead to overthinking or being overly cautious. And when you overanalyze a movement, it changes how you perform it—usually not for the better.
In these cases, I try to get the person to move a little faster. The goal is to smooth out the lift by reducing how much they're thinking about each part. More often than not, the result is a more confident, fluid movement.
There are two main reasons this works. First, moving faster encourages a more natural pattern. If someone tends to pull a deadlift with their arms, for example, speed can expose that flaw—making it obvious that something feels off. That awareness helps them adjust and pull with better mechanics.
Second, speed activates more muscle. When you try to move quickly, your body recruits more muscle fibers to help. More muscle engagement means more force—and that means more strength.
I'm not saying you should recklessly rush through your lifts, but the next time you're in the gym, try putting a little zip into your squats, deadlifts, bench presses, or push-ups. You might be surprised at how much stronger and more connected you feel.
Justin Miner
@justinminergain
PR Weight Jumps
There’s a fine line between doing enough work to feel warmed up and doing so much that you’re already fried by the time you reach your top set.
If you’re chasing a personal record, here are some basic rules to follow so you’re fresh and ready to ring that PR bell:
Do the minimum amount of work needed to get there.
Don’t work up to a 3-rep max by doing sets of 10 the whole way up.When in doubt, spend more time with the empty bar.
I typically hit at least 50 reps with just the bar when warming up for a heavy back squat.Keep your weight jumps consistent or smaller as you get heavier.
Yes, this makes plate math harder, but it’ll save your energy for the sets that count.Limit attempts over 90% of your best to just three singles.
Managing CNS fatigue is just as important as muscular strength when it comes to hitting big lifts.Rest 3–4 minutes between all sets. Seriously.
Don’t rush. Your nervous system needs that time to reset.
Here’s an example of how someone might build up to a 200-pound squat:
2x10 @ 45 lbs
1x8 @ 95
1x6 @ 115
1x4 @ 135
1x3 @ 155
1x3 @ 175
1x1 @ 185
1x1 @ 195
1x1 @ 200
1x1 @ 205*
*Adding in a fourth single above 90% is usually a sign you’re having a good day.
These aren’t hard-and-fast rules for everyone or every lift, but they can serve as solid guardrails to help guide your weight selection.
Learning how to plan out a heavy lift is a skill that every seasoned lifter should develop.
Justin Miner
@justinminergain
How to Start at gain
Potential members at GAIN start with a 3-session trial. This serves as an opportunity to meet the coaches and see how we do things at GAIN. Our individualized, feels like a group, but isn’t actually a group, vibe is different, and unlike any other gym you’ve been to.
On the first session, you’ll work closely with a coach doing our Intro Workout. This gives us an opportunity to go over some finer details like bracing and breathing and seeing how much range of motion and stability your body has. We talk about injuries, training history and what you want to get out of your gym time.
Regardless of your fitness level and experience, we want you leaving the gym after that first session feeling as though you could have done more. Our saying is, we can write hard workouts, but don’t feel the need to prove that one day 1. We want you to build a new habit you can stick with, easing in is key.
You’ll learn a whole bunch of new movements and lingo, if you’re a newbie to the gym it can be a bit overwhelming. Just know that we’re aware of this, and try to take it slow and not overload you with gym jargon. On the first day we primarily focus on learning and breaking down the squat pattern, body weight upper body movements, the push up and ring row and some of our core training drills.
By the second workout, we’re ready to introduce some more movements and will do some conditioning (cardio) and get introduced to some of our favorite cool-down mobility drills. This workout focuses on pressing and pulling with the upper body, along with some single leg movements.
On the last workout of the trial, you’re learning and working on the hinge pattern. This can be a tricky one, but is important for everyone to learn. We revisit some movements from the previous two workouts here if needed. This will feel like a bigger workout for most, because we usually give you more to do on the third day as your body is starting to adapt to some new movements.
All in all, the 3-Session Trial is a crash course in all things GAIN. Learn our favorite exercises, get your movement broken down by an experienced coach and learn how to move better, feel more connected and get a plan that unique to what you need and want to accomplish. GET INVOLVED.
Justin Miner
@justinminergain
Gym Lingo: Suitcase carry
The suitcase carry—also known as a one-arm carry—is a simple but powerful exercise. All it takes is a single kettlebell or dumbbell held by your side. Despite its simplicity, it’s one of the best ways to build real-world, functional strength.
This movement challenges your grip, improves shoulder and hip stability, and strengthens your entire trunk. It pairs well with just about everything. Between heavy squats or bench press, it can help cue better bracing and create more stiffness through your midsection. In conditioning workouts, we use it as a “filler”—something to keep your heart rate up without interfering with other movements.
Mastering the suitcase carry will make your life outside the gym easier. Once you’ve handled a heavy kettlebell for distance, carrying anything else—groceries, jugs of water, kids’ gear—feels like practice. You might not even need the wheels on your suitcase anymore.
How to Do It:
Start Position:
Place the kettlebell next to your foot.
Hinge at your hips, drive your butt back, and bend your knees to reach down and grab it.
Push through the ground as you stand tall.Grip & Posture:
Keep a firm grip—don’t let it dangle from your fingertips.
Engage your core and start walking. Keep breathing.Walking Tips:
Don’t shrug. Keep your shoulder away from your ear.
Reach your free hand out to the side for balance if needed.
Keep the weight slightly away from your body so it doesn’t bump into your leg.
Walk slower than usual. Stay tall and avoid leaning.
Control the turn—don’t let the weight swing around.
Loaded carries are one of the most underutilized tools in the gym. They build real, usable strength and give you a chance to push yourself in a low-skill, high-return movement.
Justin Miner
@justinminergain
Friday thoughts 77
Welcome to this week’s edition of Friday Thoughts - where I share things on my mind and some of my favorite post I saw on the internet this week. Enjoy!
Ignoring My HRV Status
According to my heart rate variability, things are critical. I’m not recovered. I’m too stressed. I need to relax.
Heart rate variability (HRV) measures the time between heartbeats—down to the millisecond. Our hearts don’t beat with perfect rhythm; instead, there’s slight variation between each beat. The more variability, the more recovered and ready to push it you are. Less variability suggests your body is fatigued and struggling to bounce back.
My HRV dropped below baseline over a week ago—and I didn’t change a thing. I didn’t feel tired, sore, or rundown. Actually, I felt great. My performance reflected that too: I was getting faster on intervals, increasing volume, and most importantly, having fun with training.
My desire to train was high. I was sleeping well, not overdoing caffeine (more than usual), and fueling properly. So when my watch flagged my status as “strained,” I didn’t buy it. Because yes, of course my body is strained—training is the process of creating stress and adapting to it.
I want fitness data to guide my training, not dictate it. If it told me I was “peaking” but I felt beat up, I’d be just as skeptical. A year ago, my old watch didn’t even track HRV, and I didn’t give it a second thought.
Maybe it’s foolish to ignore a warning just because it doesn’t match how I feel—but I’d rather use the data to help me better understand my body, not let it tell me how I should feel.
Toe Woes
As part of ignoring my HRV, I went on a trail run Monday afternoon—right after doing a 10k SkiErg time trial. During the run, I slipped on a rock in a muddy puddle and overextended my big toe. Classic turf toe.
I’m sharing this because... maybe I am training too hard. Maybe ignoring my fancy fitness watch isn’t the smartest move. After all, being under-recovered can increase your risk of injury, right?
Maybe. The data is mixed.
Yes, my HRV had been below baseline. But I still cranked out the SkiErg 10k and the 4.5-mile trail loop (even with the toe tweak) within 90% of my all-time best times—low heart rate, low perceived effort. If I were truly under-recovered, I’d expect to see a drop in performance: slower times, more struggle. But that hasn’t shown up.
That said, I’ve taken a couple extra rest days this week. The toe needed a break, and while I could train around it, it felt like a good time to test whether extra rest would improve my HRV.
So far? It hasn’t. I’m still showing as in the hole. My desire to train is strong, and I’ve been diligent with the toe —managing swelling, restoring range of motion and gradually loading it. I’ll probably get in an upper-body lift today and a bike ride over the weekend.
I’m eager to get back to running, but despite the paragraphs above defending why I don’t need rest days, the race I’m training for is still a ways off. I'd rather take it slow now than push too hard and end up sidelined longer.
Don’t Forget the Intervals
If you’v been a member for a while, you remember the days before we had a dedicated 20-30 minute interval day. We realized, about 5 years ago, that our program was a little strength training heavy, and wasn’t always balanced out with the conditioning side of things. We quadrupled our cardio fleet, started promoting walking more and upped the level of conditioning we were programming. You need to be strong, but you need to be able to utilize that strength too, and that means dedicated conditioning for metabolic and heart health.
9 Years Ago Today
Thanks for reading, see you next time.
Justin Miner
@justinminergain
Daily Walking Challenge Day 28
Almost there! Saturday is the final day of the daily walking challenge. Whether you are getting 30 out of 30 days, or only got a handful of walks in over the month - I hope you see the benefits of walking more and will get out there and get moving more often this summer.
Many people from last year’s walking challenge have held on to their new habit for well over a year now, and I’m certain that will happen with some of you too.
Keep a look out for an email from me, probably on Monday. If you went 30/30, reply to the email and tell me. Remember, it’s honor system, no charts or data required. After that, I’ll metaphorically pull a name from a hat and let the winner know. As a reminder, the winner gets a pair of training shoes on us. We’ll help you pick out a good pair for in the gym or for walking.
Keep stepping!
Justin Miner
@justinminergain
Limits of Linear Progession
Linear progression works beautifully for people new to strength training.
Squat this weight for 5 reps.
Then 2 sets of 5.
Then 3 sets of 5.
Eventually 4 sets, 5 sets... maybe 3 sets of 6, 4 sets of 6, and so on.
There are hundreds of ways to game it — and they all work. Eventually, you get stronger. By doing just a little more each week, your body gets the message: If I’m going to keep doing this work, I better adapt and make it easier on myself.
The progress is subtle. And when you’re new and not totally in tune with your body, it can feel like you’re not making any progress at all. But in reality, you are—it’s just a slow burn. The kind you don’t notice until you look back.
You can ride this wave for a while. But the truth is, it won’t last forever. If it did, we’d all be deadlifting thousands of pounds by now. Take me for example—after 20 years of training, if I added a rep or five more pounds every week, the math just doesn’t work.
That said, linear progression does work when you’re just starting out, trying something new, or chasing a fresh stimulus. The long game isn’t about always doing more—it’s about doing enough, consistently. Staying strong and not letting yourself slide backward.
Squeeze all the juice you can out of linear progression, but know that it won’t last forever.
Justin Miner
@justinminergain
Solec
It’s rare someone comes in and doesn’t say that they want to work on balance. Balance can be frustrating to train, because you need to challenge your balance in order to improve it. I learned this acronym within the past couple years and think about it a lot as a balance test. And it’s something you should know, too.
SOLEC: Standing on One Leg Eyes Closed.
That’s the test. Stand on one leg with your eyes closed, see how long you can last.
Your eyes play a big role in balancing and when you take that away it’s a big challenge.
Try the test with your eyes open and compare to your eyes closed score.
There’s a big range for a good target time here. At least a few seconds eyes closed is the bare minimum and getting 15 seconds with eyes closed is the gold standard. This will show you the key role your vision has with your balance. Give it a shot!
Justin Miner
@justinminergain
Strategic Not HEroic
We all love intensity—going all in, giving it 110%, leaving it all on the field.
And intensity is great. It can push you forward and help you make serious progress.
But at GAIN, one of our core values is:
Consistency and moderation over intensity.
Too often, people skip the slow build and jump straight into all-out effort—only to burn out before any real progress sticks.
We’re here for the long game. This isn’t about a quick fix. It’s about building a healthier you for the long haul.
Let’s make consistency just as sexy as intensity.
Justin Miner
@justinminergain