When it comes to building strength, resistance training (RT) has long been the go-to for improving muscle strength, endurance, and general fitness. For many people, however, the idea of adding weights or strength exercises to their routine can be daunting. Time, motivation, or just not knowing where to start can all be significant barriers, particularly for those new to exercise or returning after a long break. Many would love to get fitter and stronger but find the commitment to a full-on strength-training programme challenging. What if there was a way to gain strength benefits from a single weekly workout?
A Closer Look at the Study
A recent review article published in Sports Medicine (Behm et al., 2024) explored the concept of “minimalist” resistance training. This study looked into how effective lower-than-recommended doses of resistance training could be for beginners or those who feel limited in time or motivation. The authors reviewed various research sources to see if gains could still be made with less than the typical 2-3 sessions per week, high-volume, high-intensity training plans.
How the Study Was Conducted
Due to the wide variety of training variables and different types of participants, the study was conducted as a narrative review. This approach allowed the researchers to assess different RT formats, exercises, and regimens without trying to directly compare unlike groups. They assessed data from various groups, including adults who are untrained or infrequent exercisers. By analysing the outcomes of RT with minimal sessions, reduced sets, and lighter weights, the study provided a comprehensive picture of what might work for someone wanting strength gains without the usual workout intensity or commitment.
Key Results and Findings
The study found that for beginners, one weekly RT session could significantly improve strength over an 8-12 week period. The key parameters? Less than three sets per exercise, using multi-joint movements (e.g., squats, deadlifts), and loads below 50% of one-repetition maximum (1RM). While lower intensities and fewer sets might not be optimal for experienced lifters aiming for significant hypertrophy, they still provided meaningful strength gains for the less active.
Interestingly, the study also noted that, beyond 12 weeks, increasing the intensity, frequency, or volume might be necessary to avoid a plateau. However, this 8-12 week phase of minimalist training could be ideal for those reluctant to commit to a full regimen initially. Additionally, the study highlighted that multi-joint exercises tend to be more effective than single-joint ones due to their involvement of multiple muscle groups and applicability to daily tasks.
The 8-12 Week Starter Plan for Reluctant Lifters: Building Strength with One Workout a Week
For anyone new to exercise or who may feel overwhelmed by a full strength-training programme, here’s a straightforward 8-12 week plan based on the study’s findings. This programme requires only one weekly session, which should take no more than 30-45 minutes. Here’s how it works:
- Warm-Up (5-10 Minutes): Start each session with light cardio (walking, cycling, or a gentle jog) and dynamic stretches targeting the main muscle groups.
- Choose Multi-Joint Exercises: Each workout will include three exercises focusing on major muscle groups using multi-joint movements:
- Squats or Leg Press: 2 sets of 8-12 repetitions at 30-50% of 1RM.
- Deadlifts or Hip Thrusts: 2 sets of 8-12 repetitions, similar intensity.
- Push-Ups or Chest Press (using dumbbells or machines): 2 sets of 8-12 repetitions.
- Progress Slowly: During the first four weeks, focus on form and comfortable range of motion. In weeks 5-8, aim to increase the weight or resistance slightly, working up to 50% of your 1RM. By weeks 9-12, consider adding a third set to each exercise.
- Focus on Technique: With fewer sets and lower weights, it’s crucial to perform each movement with control, ensuring proper form to reduce the risk of injury and maximise effectiveness.
- Cool Down and Stretch (5-10 Minutes): Include stretches for the major muscle groups, holding each stretch for 20-30 seconds.
This programme allows beginners to build strength gradually, with a minimal time investment. If done consistently, this minimalist approach can help ease the transition into a more structured RT routine.
Strength Without the Sweat: Can Stretching Really Improve Muscle Strength and Hypertrophy?
For clients who find traditional strength training intimidating or challenging, there’s some surprising news: static stretching may also improve muscle strength and size. Prolonged static stretching (holding a stretch for a considerable duration) can generate mechanical tension in the muscle, which, according to some studies, could lead to muscle growth and strength gains.
How Stretching Works as a Strength-Builder
When you stretch a muscle deeply for longer periods (say, several minutes), it creates tension similar to the load experienced during resistance training. This mechanical tension activates muscle protein synthesis pathways, much like resistance training. However, the time commitment is much greater. For instance, one study mentioned in the review found that stretching a muscle group for up to an hour daily led to strength and hypertrophy gains comparable to RT.
Practical Application for Beginners
While few of us have an hour to dedicate to stretching, even shorter sessions can be beneficial. For example, stretching for 10 minutes per muscle group daily has shown some promising results. Try these:
- Static Calf Stretch: Place one foot forward, and press the back heel into the ground, holding the stretch for at least 2 minutes on each leg.
- Hamstring Stretch: Sit on the floor with one leg extended. Lean forward, reaching for the toes, and hold for a minute or more.
- Chest Stretch: Stand in a doorway, placing your hands on the doorframe and leaning forward gently, holding for 1-2 minutes.
Incorporating these prolonged, static stretches several days a week may help increase muscle length and strength without the need for weight equipment. However, these gains may be less significant than those from RT, so it’s most effective as a supplement rather than a complete replacement.
And Finally…
This study provides a fresh perspective on resistance training for those new to exercise. Minimalist RT, with just one session a week, can yield noticeable strength gains over 8-12 weeks, making it an accessible starting point. With a gradual increase in intensity or frequency after 12 weeks, beginners can further progress without feeling overwhelmed.
Additionally, for clients particularly resistant to traditional strength training, prolonged static stretching can provide some strength and muscle growth benefits, offering a unique, low-intensity alternative. Together, these approaches may encourage more people to start building strength, contributing to better overall health and fitness.
For fitness professionals, this research offers us valuable strategies to help clients ease into strength training with minimal commitment, setting a foundation for a lifetime of fitness.
Reference
Behm, D. G., Granacher, U., Warneke, K., Aragão-Santos, J. C., Da Silva-Grigoletto, M. E., & Konrad, A. (2024). Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? Sports Medicine, 54, 289–302. Click here to review the full research article.
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