Can Minimalist Training Be Effective?
A narrative review.
This narrative review explores whether minimalist resistance training (RT)-using less frequent, lower-volume, or lower-intensity workouts-can still provide meaningful improvements in physical fitness, especially for beginners and those not meeting standard exercise recommendations.
PMID: 37924459
Key Points
Aim
The review aimed to identify the lowest effective resistance training "dose" (frequency, intensity, sets, reps) that can still improve fitness components such as muscle strength and endurance in sedentary individuals or beginners.
Methods
Narrative review (not a meta-analysis) due to the high variability in study protocols and outcome measures.
Synthesised findings from original research, systematic reviews, and meta-analyses on RT dosage and its effects on fitness and health.
Key Findings
1. Minimal Effective Dose for Beginners
Frequency: One RT session per week is sufficient to induce strength gains in beginners for at least the first 8–12 weeks.
Volume: Less than three sets per exercise.
Intensity: Loads below 50% of one-repetition maximum (1RM) can still be effective, though higher intensities (up to 80% 1RM) provide greater benefits.
Type: Multi-joint (compound) exercises are as effective, if not more so, than single-joint exercises for overall strength and fitness gains.
Repetitions: The optimal number of repetitions is debated; some studies suggest training to failure is necessary, while others report similar adaptations with fewer reps.
2. Health and Performance Benefits
Minimalist RT is associated with reduced risk of all-cause mortality, cardiovascular disease, cancer, and diabetes (10–17% reduction).
RT improves body composition, bone health, mobility, balance, cognitive function, and mental health.
Even very low-intensity activities, such as prolonged static stretching (>10 minutes per muscle group), can improve strength and hypertrophy but require much longer sessions.
3. Adherence and Practicality
Lack of time and motivation are major barriers to regular RT participation.
Minimalist RT protocols may improve adherence by reducing the time and effort required.
After 8–12 weeks, progression (increasing frequency, volume, or intensity) may be necessary to continue making gains.
