A recent study reviewed the resistance training (RT) literature to discover the minimum amount of RT that can improve muscle strength, size and endurance for sedentary individuals or individuals new to resistance training (i.e., beginners).
Results
One weekly RT session is sufficient to improve muscle strength, size and endurance in beginners. The authors of the study did not specify a session duration. However, by my calculations, it would be possible to achieve the guidelines within a 20-minute training session (see example below). The training guidelines are as follows:
Sets: 1-3
Intensity: A range of loads from 30-80% of 1 repetition maximum (1RM) can be effective. Although the evidence regarding performing sets to failure is inconclusive, performing sets to failure or close to failure (1-2 reps in reserve) appears to provide superior results than training far from failure (>2 reps in reserve).
Exercise selection: Multiple-joint exercises are more time efficient as they target several muscle groups in one exercise (e.g., deadlift, chest press, leg press, etc.). If you have time and want to grow specific muscle groups, such as the biceps or calf muscles, it is a good idea to include single-joint exercises (e.g., bicep curls and calf raises).
Example training session
Warm-up: rowing ergometer or treadmill (4 min)
Dynamic stretches (2 min)
Leg press or squat: 2 x 8 reps
Dumbbell press or chest press: 2 x 8 reps
Seated row or dumbbell row: 2 x 8 reps
Shoulder press: 2 x 8 reps
Limitations
The above guidelines are the minimum requirement for the initial 8-12 weeks of training. It is unknown if these minimalist RT guidelines are still effective after 12 weeks. For continued gains in muscle strength and size it is necessary to progressively increase training intensity or volume. However, large increases in volume may not be necessary. Trained individuals can make strength gains by performing one set of 6-12 repetitions with 70-85% 1RM, 2-3 times per week.
Study: Behm et al. (2024). Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review. Sports Medicine (Auckland, N.Z.).
Image: Scott Webb
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