Groove: Grease the Groove

Grease the groove: get stronger and more mobile with easy sets, little and often, all day. Pick a few moves, like goblet squats, press-ups, a deep squat hold or a neck and shoulder flow. Every time you do a set, tap its tile. The tile fills up. Fill every tile and the day is done. WHY IT WORKS Strength is a skill. Practise a movement often, stay well short of tired, and your body gets better at it. That's the grease-the-groove method, popularised by Pavel Tsatsouline: • Do easy sets, about half your max, or a hold you could do twice. • Spread them through the day, at least 15 minutes apart. • Never go to failure. WHAT YOU GET • One screen. Open it, tap a tile, get on with your day. • A countdown to your next set, so you spread them out. • Gentle reminders through the day that stop once you've hit every target. • Reps, timed holds and mobility flows, with optional load (e.g. 16 kg). • A week view with your streak and every set at a glance. • Works offline with no account. Sign in only if you want to sync with the web app at groove.screenrove.com. No ads. No tracking. This isn't medical advice. Stop if anything hurts.