ZOE Science & Nutrition Recap: How to build strength from the comfort of your home | Andy Galpin
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Mar 3, 2026 
Andy Galpin, human performance expert and professor in strength and muscle physiology. He shows how to build meaningful strength at home with short, twice-weekly full-body sessions. Topics include using bands and bodyweight, compound movements like step-ups, supersets for efficiency, and fitting training around running and busy schedules.
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Start With What You Can Keep Doing
- Do train the amount you can realistically maintain rather than an ideal program.
- Andy Galpin recommends starting with one believable day a week, then move to two, and typically program one less than people initially promise.
Two Short Full Body Sessions Beat Sporadic Long Workouts
- Do two full-body sessions per week of ~30–35 minutes for busy people.
- Andy holds to two sessions for a working parent with young kids and sets session length to fit available time.
Soreness Is Not Proof Of A Good Workout
- Soreness is a poor proxy for training effectiveness.
- Andy says feeling 2–3/10 soreness is enough; excessive soreness risks discouragement before habits form.
