Minimalist Strength Training
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 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.
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.
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.
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:
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.
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.
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.
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:
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.
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.
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.
Realise your potential as a Strength & Conditioning Coach with our Level 4 course, designed for those who want to understand the science behind effective strength training. Research shows that even just one resistance training session per week can yield up to a 10-17% reduction in the relative risk of cardiovascular disease, diabetes, and all-cause mortality. By learning how to apply minimalist and advanced S&C techniques, you’ll be equipped to support clients at all levels. Whether for beginners aiming to get started or athletes seeking peak performance, this course provides the expertise to help clients achieve sustainable, science-backed results.
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