The 21 Minute Method

The 21 Minute Method - Rethinking Strength Training

 

If you’ve ever thought you needed to spend hours in the gym to get strong, fit, and lean — think again. I recently sat down with PJ Glassey, a longtime trainer, gym owner, and the mind behind a unique approach to strength training called the 21 Minute Method. In our conversation, we dug deep into what makes his training philosophy so different — and why it’s perfect for busy people who want real results, fast.

 

What Is the 21 Minute Method?

At its core, the 21 Minute Method is a high-efficiency training system built around time under tension and complete muscle fatigue — two science-backed principles that get you strong without spending hours in the gym.

You train twice a week for just 21 minutes per session. Each workout targets your full body using smart resistance training techniques that push your muscles (and your mind) to the edge — in a good way. The goal isn’t just to work hard. It’s to work smart, so your body can adapt and grow in the safest, most efficient way possible.

 

Who This Is For

This system is for busy people, often aged 40–70, who:

• Don’t have time to spend hours in the gym

• Want to get stronger, leaner, and feel better

• Aren’t looking to bulk up

• Need a safer, lower-risk workout option

• Want long-term fitness that fits into real life

This method isn’t designed for bodybuilders, CrossFit athletes, or people chasing max PRs.

 

Why It Works

There are three big pillars behind the 21 Minute Method:

1. Time Under Tension (TUT): Each exercise is done slowly and with control, keeping your muscles activated the entire time — no resting at the top or bottom of the rep.

2. Complete Muscle Fatigue (CMF): The goal of every set is to bring your muscles to true failure — safely — so your body knows it needs to adapt and get stronger.

3. Mental Engagement: Each repetition style requires full focus. No zoning out on your phone between sets. This method is like meditation meets strength training — you train your brain and body at the same time.

 

The Rep Styles That Make It Work

PJ doesn’t just switch up exercises — he changes how each rep is performed, rotating through different rep styles every 7 weeks (14 workouts). This keeps your nervous system guessing, avoids plateaus, and builds coordination and control. Here are just a few of his signature techniques:

1. Slow Motion Reps

• 7 seconds up (concentric), 7 seconds down (eccentric)

• No resting between reps

• Creates maximum tension and focus

2. Ratchet Reps

• Pause 7 times during the rep — evenly spaced

• Forces your brain and muscles to stay fully engaged

• Builds endurance and precision

3. Tierendos

• Slow start, then a fast finish

• Mix of 2-second holds and 1-second moves

• Builds explosive strength with control

4. Mid-Stops

• Pausing halfway up or down the range of motion

• Emphasizes weak points in your movement

• Great for building awareness and stabilization

5. Step Method

• Moving in small “steps” up and down through the range of motion

• Focuses on building strength through every inch of the movement

• Tougher than it sounds!

6. Funnel Method

• Starts in the middle and expands outward with each rep

• Builds control through transitions and range

• Best saved for more advanced lifters

7. Tiered Method

• Like Tierendos, but with progressive layering both up and down

• Maximizes muscle and mental fatigue

Each method has its place, and PJ rotates them to prevent adaptation and keep workouts fresh. The brain gets as much of a workout as the body — and the results are impressive.

Can You Do This At Home? Absolutely.

While PJ runs a facility in Seattle and also offers training through his app, he emphasizes that many of these methods can be done with just body weight. You can apply the 21 Minute Method to:

• Squats

• Lunges

• Push-ups

• Hip hinges

• Reverse planks

• And more

The key is intensity — not equipment.

Bonus: Cardio Without Cardio?

Here’s what’s wild — many clients don’t need extra cardio.

Each workout includes seven strength-based movements that elevate your heart rate so much, it mimics the same heart and lung stress as interval cardio training. PJ tracks client heart rates and sees them reaching near-max zones by the end of each set. That means you’re building strength and endurance — all in 21 minutes.

If a client has specific cardio goals (like hiking Mount Rainier), PJ customizes the training and includes things like stair intervals or “zabatas” — a modified Tabata-style protocol that’s more accessible but still brutal.

What About Nutrition?

Each client gets guidance, but only if they’re ready to track their food. PJ uses a “food log first” approach to weed out people who aren’t ready for change. Once they are, he gives them swaps and strategies tailored to their preferences and lifestyle — no cookie-cutter PDFs.

Why This Works (and Why You Shouldn’t Judge a Rep)

Training styles like this are rare. It’s not about lifting the heaviest or sweating the most — it’s about working intelligently. Like I always say, training is an art form, and the best trainers develop their own methods over time. PJ’s 21 Minute Method is the product of decades of research, experimentation, and results.

There’s more than one way to build a strong, functional, pain-free body. This is one of the most interesting approaches I’ve come across in a long time — and I know a lot of you out there will benefit from trying it.

Final Thoughts: Start Small, Stay Consistent

You don’t need to overhaul everything. You don’t need to train 6 days a week. You don’t even need equipment. Just commit to progressively challenging your comfort zone, a little bit more each week. The results will compound.

Want help applying this method to your life? Reach out anytime.

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If you want to try this 21 Minute Method Click Here