Climbing Higher, Training Smarter: PJ Glassey’s 21-Minute Fitness Revolution

Meet the Hosts:

Sara’s the fitness expert. Caleigh’s the beginner who thinks Bulgarian split squats are cruel and unusual punishment. Together, they bring humor and curiosity to every episode of Nacho Fitness Coach.

And today, they welcomed a very special guest: PJ Glassey — founder of X Gym, biohacker, competitive tower runner (yes, that’s a thing), and the creator of a high-intensity, neuroscience-backed fitness method that only takes 21 minutes.

Wait…What’s Tower Running?

If you thought PJ runs outside of skyscrapers, you’re not alone (Caleigh did too). But nope — tower running means sprinting up indoor stairwells of some of the tallest buildings in the world. PJ has climbed the Sears Tower (now Willis Tower) — 105 floors — in 15.5 minutes. For reference, the average untrained person takes 40 minutes.

He once climbed 2.5 times the height of Mount Everest in 24 hours as part of a team.

🏙️ “It’s the hardest sport you’ve never heard of.” – PJ Glassey

From Stairwell Sprints to Smarter Workouts

PJ’s not just about speed. He’s spent years rethinking how we work out. Traditional gym methods — you know, the ones from the 1800s — are great if you want to bulk up. But most people? They want to feel strong, look fit, and not waste an hour at the gym.

Enter: The X Gym Method

🕒 21 minutes.
💪 2x per week.
🧠 Includes neurological training and mindset work.
📉 No heavy weights or risky movements.
📲 Available in-person, online, and via app.

“It’s not about doing more, it’s about doing it better — with strategy, mindset, and precision.”

Why 21 Minutes?

Originally, it was a 20-minute workout. But PJ kept going a few minutes over while explaining nutrition tips or giving feedback.

So what’s the fix?
A psychologist friend told him, “Call it 21. It feels more intentional.” And it worked. Clients stopped complaining. And somehow, that one extra minute changed the game.

🎯 Pro Tip: Uneven numbers like 21 or 27 perform better in marketing psychology. Yup, there’s science behind the weird number!

“Expect to Suck at First”

PJ is honest with his clients: the X Gym method isn’t easy — it’s mental as much as physical. It’s about controlled, deep fatigue using different protocols (like slow-motion reps, pauses, ratchet techniques). And yes, you’ll be bad at it before you’re good. But once you adapt? You get stronger fast.



• 🧠 It trains your brain as much as your body.
• 🦵 Great for functional strength and injury prevention.
• 🕑 Total time hack: just 42 minutes a week.

What About the Puking?

Look, it’s rare. But PJ admits a few people have thrown up (usually from neck tension, not intensity). A couple have passed out from dehydration. No one’s ever died. Just don’t cling to the stair climber like your life depends on it, and you’ll be fine.

How to Train for a Tower Run (Yes, You’ll Want to After This)

1. Stairwells are best. Duh. But they’re hard to access unless you’ve got an inside connection.
2. Step mills and Jacob’s Ladders are solid alternatives.
3. VersaClimbers are amazing for full-body conditioning.
4. Skip every other step.
5. Use the rails (it’s not cheating — it’s strategy).
6. Always take the elevator down. The descent is what makes you sore.

“Climbing up is all concentric movement. Going down? That’s where the DOMS lives.”

Real Talk: Is This Better Than Running a Marathon?

Sara and Caleigh are convinced: they’d rather race up 50 floors than slog through 26.2 miles. Tower races are short, strategic, and a great excuse to explore a new city. (Also, fewer blisters.)

Final Thoughts: Fitness That Fits Life

PJ's training philosophy is built around real life:

• You don’t need 60-minute workouts.
• You don’t need to get bulky to be strong.
• You don’t need fancy machines or endless reps.
• You do need the right mindset, smart habits, and an efficient plan.

Whether you’re climbing skyscrapers or just looking to maximize your 30s, 40s, or 50s without living in the gym, the X Gym method might be your perfect match.