The 130 Hour Rule: Are You Down for the Challenge?

I’m a strong believer in putting in the work or what I like to call – Hana Ka Lima.  Recently, I came across an article by a coach whom I highly respect, Bobby Maximus – Bobby Maximus 130-Hour Rule. He is the training director at Gym Jones in Utah which is know as one of the country’s most elite and hardcore gyms.

I appreciate is simple and realistic approach to fitness such as, “Do you think if I had just a handful of weeks to transform an actor or athlete’s body, my approach would be to have the person train his or her abs for 8 minutes a day and sprinkle fat-burning crystals on his cookies? Never! Yet people consistently fork over their hard-earned money for similar methods, believing they’ll quickly get a body like a movie star.”

It’s amazing how much society has gotten lazy by constantly looking for the easy route especially when it comes to fitness.  He especially wins me over when he writes, “The truth is this: In fitness there’s no free lunch, there’s no magic pill, and no shortcuts. Becoming incredibly fit and staying fit requires hard work.”

Coach Maximus made this simple rule – it takes the majority of people roughly 130 quality hours to get fit.

Guess what?  I agree.

This comes down to training for one hour 5 days a week for 6 months.  Maximus says, “If you’re able to log those 130 hard hours while also paying attention to your behavior outside of the gym with good nutrition and recovery practices, you’ll be successful.”

If you want to do it in only 12 weeks, then Maximus suggests, “People have made equally radical transformations in just 12 weeks—but the 130-hour rule still stands…To accumulate 130 hours in 12 weeks, you’d have to train twice a day for an hour, Monday through Friday, and once each Saturday. That’s a lot.”

That is a lot but it’s necessary if you are looking to make radical changes.

You may be wondering how the hell did he get that number? It’s just an observation of his but his observation is after training thousands of men and women from various backgrounds and professions.  So I’d say his sample size for the observation is pretty damn significant.


So why am I sharing this with you?  Because I honestly need to keep myself more accountable with training, nutrition, and the whole shebang.

I’m taking on the challenge and want to challenge you to do the same.  You can follow my training and what I’m doing on Instagram and follow the hashtag #WHATISAIPADOING

Drop me a line or comment below to let me know if you are up for the challenge.


  • Hey Aipa, I’ve been enjoying your blog posts and emails. Solid motivational post! I have been struggling with motivation for the past few months – injuries, big life changes ahead, etc. I’m down to try this 130 hours of pain and sacrifice. I’m currently at 4 hours/week of quality training. What’s another hour?
    -Fritz (yes, your old friend from the U of R 😉

    • LOL. Fritz!! Whatʻs up brother? Hope all is going well. Thanks for the comment. I found myself in the same boat which is why Iʻm doing this 130 hours rule and also documenting it on YouTube just to keep myself accountable.

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