Get in the best shape of your life, working out only 2 times per week for 30 minutes per session.

Yes, you read that right!

tried of gym

Forget what the “fitness gurus” are telling you! There is NO REASON for you to be in the gym 5-6 days per week, 45-75 minutes at a time, waiting for some machine-hogging ingrate to get off the machine that no fewer than three people are waiting to use. Certified Personal Trainer Steve Grogan knows what you really need, and that is High Intensity Resistance Training (HIRT).  HIRT is a method of slow and controlled weightlifting that even senior citizens can do. (This is possible because the program’s low-impact approach puts less wear-and-tear on the joints than most popular workout programs.) Anyone can engage in this program (provided you have clearance from a physician, of course). It’s not like you need to be athletic or super-flexible. All you need to do is show up and have the ambition and willpower to do what needs to be done.

HIRT is a method of slow and controlled weightlifting that even senior citizens can do. (This is possible because the program’s low-impact approach puts less wear-and-tear on the joints than most popular workout programs.) Not only is there the potential to lose weight AND build muscle, but you will also gain cardiovascular strength. That's right: no need to worry about splitting your "strength" day and your "cardio" day. HIRT is true "one stop shopping."

Anyone can engage in this program (provided you have clearance from a physician, of course). You don't need to be athletic or super-flexible to begin. All you need to do is show up and have the ambition and willpower to do what needs to be done.

High Intensity Resistance Training is a method that:

Does this sound too good to be true? Well, it’s not. Let’s look at some numbers:

Steve started doing High Intensity Resistance Training in January 2020. He was 241 pounds. As of this writing, he is at 163 pounds. And dropping.

here are Steve’s “before” and “after” pictures


As if the benefits already mentioned weren’t amazing enough, here are some other facts that might appeal to you:

Fitness instructor at home having an online training with clients


Steve can coach you through this workout virtually. Yep, that’s right! No need to account for travel time back and forth. Just join him on a video chat and get right to it!

Steve grogan (Fitness instructor at home having an on training with clients


You could also do the exercise at Steve’s place. This is especially appealing for those who are new or just getting back into fitness and would feel too intimidate to work out in the middle of a crowded gym.

Dumbbells, Floor mat, lifting belt


This workout can be done with little to no equipment. A couple dumbbells, a floor mat, and maybe a lifting belt (pictured below) are all you need to get started!

By now you might be wondering, “What are these workouts like?”

Each session is a full body workout. Steve has two versions: one that includes six exercises, and another that includes eight. (The client’s wishes are what determines which version is used.) A workout will hit these muscle groups, in the same order that they are listed here:

Curl (Bicep)

Steve demonstrates Bicep Curl training

DB Squat (Legs)

Steve demonstrates DB Squat Legs

Chin Up (Back)

Steve demonstrates how to do a Chinup

Deltoid Raise (Shoulders)

Steve demonstrates a Deltiod Raise Shoulders

Squat (Legs)

Steve demonstrates how to do Squat Legs

The version with eight exercises would include moves that target the abdominals and the forearms.

The included exercises will already work the abdominals.

Two reasons. (1) Just like the abdominals, the forearms will be worked by other exercises. (2) Most people don’t really care about strengthening their forearms.


Most Frequent Questions About

High Intensity Resistance Training

HIRT is strength training. However, it is different in that it is done only once a week. It consists of 5-10 exercises, and they are completed in less than an hour, sometimes even less than 45 minutes. There are many methods of strength training available, but HIRT is unique in its focus on safety and putting the least amount of wear and tear on the joints.

Yes, but it’s not a typical cardio workout. When people think of “cardio,” they think of running, jumping jacks, burpees, and more. They think weightlifting does nothing to improve cardiovascular functioning, which I’ve always found silly because I’d look at people breathing almost to the point of hyperventilation after they lifted and think, “How is that not cardio?” The answer: it absolutely is! That is part of what makes HIRT so great: there is no need for a separate “cardio day.”

This question means the person is confusing HIRT with "High Intensity Interval Training." While that is a good exercise protocol, it is not what I teach. Also of note: HIRT will give you both cardio and strength gains, but the reverse is not true of HIIT; that will give you only cardio benefits. Those are important too, but wouldn't you rather get "two benefits for the price of one?" That sounds like a better deal to me! (Then again, I'm biased, so...)

Absolutely! First, H-I-I-T is a cardio workout in which you exert steady effort for a certain amount of time, like a minute and a half, and then you go full blast for about 30 seconds. After that, you return to steady effort. Rinse and repeat until done. I think it is easy to see how that is different from what I have said I do.

As for H-I-T, this is what I do. Most people call it High Intensity Training. I added “R” for “Resistance” because people kept thinking it was the double “I." I wasted a lot of time explaining the difference, time that could have been spent working out!

If you want to know if you’ll wind up looking like Ah-nuld, the answer is, “Probably not.” Our genetics determine how much muscle we can gain, and not everyone can achieve that much. However, by doing HIRT and eating healthy, you will be able to reach your genetic potential for lean muscle tissue.

Provided you eat right, yes. (FYI - saying you need to eat right is not a knock against the effectiveness of HIRT. You need proper nutrition no matter what workout program you do.) Even better, you will lose fat. That should be your real goal. Too many people say they want to lose weight and get excited when they see the numbers on their bathroom scale go down, not realizing that they lost weight because they lost muscle.

Admittedly, I am a bit biased when I say this, but…YES!!! In all seriousness though, you do need one because this exercise program is so different from 99% of what’s out there that you won’t know how to do it properly. A Personal Trainer solves that problem. Also, it is a fact that most people don’t push themselves all the way to momentary muscle failure. Again, a Personal Trainer fixes the issue. They will push you in ways that you cannot push yourself. At the moment when you would be ready to give up, they are there to tell you to keep going!

High-quality machines are certainly beneficial to this program. However, they’re not a requirement.

Yes, you can! That is why Steve offers the option to do sessions virtually.

Warm-ups are needed for activities where you will be moving in a rapid manner. Given the slow, controlled manner that you employ during HIRT, the workout doubles as your warm-up. As for the cool down, simply walking around at a leisurely pace after the session for a couple minutes is sufficient.

In a word: no. In fact, some studies suggest stretching can lead to more injuries instead of preventing them, and that this activity has none of the benefits that sports coaches and other “experts” claim it does.

(For more on that, read Steve’s article: Stretching Exercises Are NOT Your Friends)

Of course! All you need to do is carefully schedule your HIRT workout around whatever else you do. If you do them too close together, you could easily wind up overtraining, and that is NOT a good thing.

Since HIRT strengthens all the muscles in your body, and your heart is a muscle, there is no need to fear this.


In short, yes, seniors can (and should) do HIRT.


If you are new to exercise or getting back into it after a long absence, you may feel sore at first. However, as you get healthier, you will no longer experience this. Just don’t be fooled into thinking this means the activity is no longer getting you results!

It’s because 99.9% of the workout programs that  fitness gurus force on us are the 6-days-per-week, 60-75-minutes-at-a-time variety. Therefore, they don't see how this protocol could work. HIRT proponents also have to fight against the popularity of “steady-state” exercises, which are usually conducted in group classes. It’s hard to combat not only the social aspect of these programs, but also the allure that you are gaining health benefits by engaging in an activity that barely makes your activity level rise above what you get when you sit on the couch watching TV.

HIRT will improve your health as a whole. That includes making you capable of doing things that you once thought you couldn’t do. Actually, in my opinion HIRT is the best exercise program for an athlete because, as long as you time the workout properly, you can do it year-round, as opposed to having to wait until it is off-season to engage in exercise.

Since HIRT involves very little impact on your joints, it is the safest exercise you can do. Still, you should consult a doctor before engaging in any physical activity. Otherwise you could wind up doing more harm than good.

The concept of HIRT flies in the face of most of the information out there, but trust me: HIRT is all you need.

You can start by reading Body by Science by Dr. Doug McGuff. You can also visit a website called HitUni, which is a website that not only has countless blog posts on HIRT, but also offers several courses that you can purchase. (FULL DISCLOSURE - The link to the book and HitUni’s homepage are affiliate links.

You can also find HitUni at the following links:

You can find CDHIRT on: