JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

The Best Fitness Technique

28 Oct 2025 · 0 min

Watch on YouTube

0:25

In this segment of the YouTube interview, fitness expert JJ Virgin explains the importance of establishing a baseline daily step count before focusing on resistance training. She notes that the body tends to compensate for exercise or calorie restriction by reducing overall movement, so tracking steps helps prevent this adaptive response. Virgin recommends a foundational goal of at least 8,000 steps per day, with 12,000 being preferable, but cautions that increasing steps should not replace resistance workouts. She then outlines a minimum resistance training frequency of two days per week, ideally three, and suggests various split options (e.g., 2‑2 split, three full‑body sessions, or more) depending on the individual’s level.

rest of the time and thinking they're great. So generally, I want to get the steps first because one of the things that tends to happen when you do exercise is your body is very adaptive or very homeostatic. It wants to stay where it is. And so if you restrict calories, you will tend to move less. If you do exercise, you'll tend to move less the rest of the day. So I want that foundational stuff that you're tracking. So when you go do resistance training, you won't move less.
What is— if you could, if you could say in your perfect world, how many steps? Like, for someone like me, I, I'm doing my things that I need to do. I don't really know what the ideal amount of steps is. What, what do you look at your watch and you're like, I'm so happy with this?
I don't think it's really an ideal amount of steps. I think it's more make sure you get your 8,000 in. 12,000 would be better. Okay. You know, but here's the thing, if you did 4,000 more steps but then it blew off your resistance training, no, that wouldn't be a thing. So what I would say is foundationally 8,000. More is better, but the next thing I want to add in is resistance training, minimally 2 days a week. I think you're better off with 3. It depends on where you're at, or 4, you know, like 2, 2 days a week split, 2-2, or 3 full body, or even more than that.