Why the 4 x 4 Method Works + Why it Will Work for You

There’s so much information surrounding us on “Best Personal Training,” “How to Be in the Best Shape of Your Life,” “How to train over 40,” or even “Too Much Training Does What?” Let’s be honest, every year there’s more noise out there, and more influencers…and some of it is absolute crap.

So how do you train? What constitutes overtraining, and omg how overwhelming is it to think about dedicating 6 days a week???

Enter me, the personal trainer, with some real results. I introduce to you…

The 4 x 4 Method.

It’s mine, but it’s not new. I’ve adapted serious fitness science to create a strength routine that feels accessible but still has big results over time. I use it with clients constantly, and it allows them to build muscle, decrease pain, and avoid injury. It’s kind of amazing.

So what is the 4 x 4 method?

Here’s how it works. I put 4 exercise together into a 1 set. The exercises complement each other to make them more effective. Then we do 4 sets. That’s 4 exercises repeated 4 times.

Yeah. That’s it.

Is there an art to which exercises get put together, and how? Yes! And honestly that’s why you hire the personal trainer. I’ll teach you the 4 exercises, but then that whole set belongs to you. Take it to the gym, to your living room floor, to your hotel room…anywhere you’ll workout on your own.

Don’t like the 4 exercises? They’ll pass. Love the 4 exercises? Good, you get to do them 4 times. Normally stop after 3 sets? Wait until you experience the 4th set!! —>Chef’s Kiss!

The last part of the 4 x 4 method is optional, but a great recommendation. It’s that you spend 4 days a week moving. And no, they should not all be strength training. The 4 x 4 method means full body strength from 2 to 3 days of strength training a week…AND 2 TO 3 DAYS OF STRENGTH TRAINING IS ALL YOU NEED. FOR REAL. The last day of working out is up to you. Sprints on some stairs? A yoga class? A hike with your friends? You’ll be strong and ready to tackle any workout you want.

4 days of work, 4 exercises per set x 4. Your workout should have 2 to 3 of these 4 X 4 combos of strength. And voila! Perfection. Let’s get buff y’all. Strong thighs save lives.

Need a personal trainer to hit your goals, help you navigate how to choose a weight or help you with correct form? Your consultation is free!