Most people think strength is built only by lifting heavier weights until your muscles are exhausted. While that approach works, it’s not the only way to get stronger. One powerful alternative is a method popularised by Pavel Tsatsouline called Greasing the Groove (GtG). A system that treats strength as a skill rather than just a physical quality.
What Is Greasing the Groove?
Greasing the Groove is a strength training method based on frequent, low-intensity practice of a specific movement, spread throughout the day. Instead of doing a few hard sets to failure, you perform many easy sets, stopping well before fatigue.
For example, rather than doing pull-ups until exhaustion in one session, you might do 4 to 6 perfect pull-ups several times a day with plenty of rest in between. Over time, the movement becomes easier, smoother, and stronger.
The goal isn’t muscle burn or soreness. The goal is to improve how efficiently your brain and muscles communicate.
Strength Is a Skill
Pavel Tsatsouline famously said, “Strength is a skill.” Just like learning to play the piano or cook a meal, getting stronger requires practice, not punishment.
Every strength movement begins in the nervous system. Your brain sends a signal to your muscles, telling them to contract. The more often that signal is sent correctly, the more efficient it becomes.
When you repeatedly practice the same movement:
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The nervous system becomes better at firing the correct muscles
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Motor patterns become more precise
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Movements feel more natural and automatic
Key Principles of Greasing the Groove
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Frequency over intensity
Perform the movement multiple times per day (often 4–10+ sessions). -
Submaximal effort
Stay well below failure, typically around 40–70% of your maximum reps. -
Plenty of rest
Rest minutes or even hours between sets so fatigue never accumulates. -
Perfect practice
Every rep should be clean, controlled, and technically sound. -
Focus on one exercise
Stick with a single movement for 4–6 weeks before changing.
How to Use Greasing the Groove (Pull-Up Example)
Test your max Let’s say your current max is 10 push-ups.
Choose your reps Perform sets of 4–6 reps (around 40–60% of your max).
Spread them out Do 1–2 sets throughout the day, every hour, during work breaks, or whenever convenient.
Never reach fatigue You should finish every set feeling fresh.
Repeat consistently Continue for 4–6 weeks, then retest your max.
How to Fit GtG Into Daily Life
One of the biggest advantages of Greasing the Groove is how easy it is to integrate into your routine:
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Do push-ups during work breaks
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Perform pull-ups whenever you walk past a bar
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Use “rules” like: Before I sit down, I do 5 reps
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Pair sets with Pomodoro-style work intervals
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You shouldn’t be sweating or feeling tired. If you are, you’re doing too much.
Benefits of Greasing the Groove
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Rapid strength gains in specific movements
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Improved technique and body awareness
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Minimal fatigue and faster recovery
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Easy to combine with regular training
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Ideal for busy schedules or low equipment access
This method is especially effective for bodyweight and skill-based exercises like pull-ups, push-ups, dips, and pistol squats.
Limitations of Greasing the Groove
While GtG is powerful, it’s not a complete training system:
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It’s not ideal for hypertrophy (muscle size)
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Gains are movement-specific
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It requires consistency and discipline
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It won’t replace progressive overload for major lifts like squats or deadlifts
Conclusion
Greasing the Groove works because it respects how the body actually learns strength. Instead of exhausting muscles, it trains the nervous system to become more efficient, coordinated, and powerful.
For best results, Greasing the Groove should be used as a supplement to a structured strength program, not a replacement.
If there’s a movement you struggle with, especially pull-ups or push-ups, Greasing the Groove may be the simplest and most effective way to improve it.
Resources
▶ Get Stronger with Grease the Groove Training | Pavel Tsatsouline & Dr. Andrew Huberman