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You only get out what you put in

Beginners often wonder how much they should train at home.
Ultimately, it is up to you.
The aim is to combine work, rest and exercise in a way that feels harmonious.

A commitment to health

If a person was overweight and sought to diet, would one healthy meal per week enable them to lose weight?
It seems unlikely.
There must be a daily commitment.
Taijiquan is no different to this...

Daily training

Taijiquan was designed to be practiced daily. This is why the exercises are so mild: no strain, no pushing.
Little and often is the mantra.
Taijiquan students should be aiming to build strength carefully and progressively.

Ease and play

Taijiquan training is not like being at the gym, lifting weights, running, swimming, cycling or circuit training.
It is not meant to be unduly arduous.
The training should be mild and pleasant, but gently challenging.

In most mathematics classes, the only opportunity for students to practice the ideas and techniques at hand is through regularly assigned homework.

(Edward B Burger & Michael Starbird)

Standing is not easy at first

At first, standing qigong will feel difficult, but this quickly passes and the exercise becomes pleasant and energising.
The more regularly you stand, the more enjoyable it gets.


Qigong exercises, stick and sword drills should be practiced between 5-10 times per side.
Leg stretches should be held for at least 30 seconds per leg.

Drills and forms should be repeated relative to need.
If you know the pattern well and can skilfully perform the requirement, then fewer repetitions are necessary.
If less familiar, repeat more in order to develop muscle memory.

How long should a home training session last?

Duration is determined by knowledge.
If you only know 15 minutes worth of material, then there is only 15 minutes of training to do.
If you know 36 hours of training, you will need to stagger the practice across the week.

Little & often

Rather than train for a lengthy period of time, aim to practice little & often.
20-30 minute increments, with rest breaks in-between is ideal.
Instead of pushing your body hard and putting it under duress, just do a little exercise.
Resting will keep your concentration sharp and offset fatigue.

Limit how much you do

Recommended duration for strong progress:

  1. Beginner - up to 1 hour per day

  2. Intermediate (1) - 1 hour per day

  3. Intermediate (2) - 1 to 1.5 hours per day

  4. Experienced - up to 2 hours per day

  5. Advanced - 2 hours per day

  6. Instructor - up to 3 hours per day

Insufficient practice may make it hard to remember things whereas excess training puts undue duress on the body and uses up your day.

Nothing can substitute for serious practice. Practice seriously, correctly and patiently. Use your brain, not just your body. Don't hide weaknesses in your training. Don't lie to yourself. If you cheat, you only cheat yourself.

(Adam Hsu)

Quality, not quantity

Instead of doing a lot, do less but do it well.
Even 10 minutes a day is worth doing...
If you are short on time, why not stagger the training across the week or do more on a weekend?

More qigong

Since an exponent is not adept with taijiquan, they need to do a lot of qigong.
It will provide the necessary health benefits by serving as a stopgap pending higher level taijiquan skill.

Invest in form

Students normally severely underestimate the significance of form.
Bad form = bad taijiquan.
It is that simple.
Your form reflects and determines how you move, how you use your body.
Invest as much time as you can in form practice. The better your form, the easier all aspects of the taijiquan will be to pull off.

Meditation, reading & rest

Beginners commonly neglect meditation, reading and constructive rest.
These 3 aspects of your training will great enhance the quality of your taijiquan and your everyday life.

Studying a book from the reading list (or this website) may not be as exciting as a weapons form, but it is necessary.
Please do not think to replace actual physical work with reading. You need to do both.


If the effect of taijiquan upon your life is mild, then this is down to you.
It is a choice you have made.
You make the art what it is. You determine how much it affects you. You manifest the skills.

Students of the Tao must appreciate one thing:
Every day, mindful practice.
When the mind is disciplined
then the Way can work for us.
Otherwise, all we do is talk of Tao;
everything is just words;
and the world will know us as its
one great fool.

(Loy Ching Yuen)

Page created 2 March 1995
Last updated 27 April 2017