New Research Confirms Minimalist Training Is Enough to Improve Strength for Beginners
Recently, a number of studies examining the minimum effective dose of exercise have been released, peaking the interest of minimalist lifters. Which makes sense — as we try to juggle more commitments in our lives, we can all agree one of the most precious commodities that we have is time. And while we know more volume equals more muscle growth, we want to work smarter, not harder.
Now, a new review has been released further confirming that less might not necessarily be more, but it could be just enough for beginners.
The Study
The review published in Sports Medicine, set out to evaluate if reduced frequency, low intensity resistance training can deliver significant improvements in fitness. The researchers focussed on participants with limited time, motivation or training experience.
The Methods
The review used a narrative approach due to the wide range of studies included. It included studies which examined minimalist resistance training programmes, aimed at beginners or those who live sedentary lifestyles. The studies assessed the effects of reduced frequency, low intensity programming, lasting 8-12 weeks. The researchers prioritised studies comparing multi-joint and single-joint exercises. It also focussed on assessing the impact of stretching on strength and muscular gain.
The Results
The researchers found:
Strength: A single weekly resistance training sessions with multi-joint (compound) exercises can increase muscular strength.
Training to failure: Some studies indicate that lifting to failure is important for strength gains, others indicate that strength improvements can occur without training to complete failure.
Time constraints: Multi-joint (compound) exercises are more effective that single-joint exercises for building strength within tight time constraints.
Static stretching: Static stretching showed some positive effects on muscle strength and size.
The Conclusion
The researchers conclude that minimalist training programmes can cause muscle strength improvements for beginners over the first 12 weeks. However, after this period, increasing training frequency and intensity may be needed to continue strength improvements. They also note, 'There is a significant portion of the population that are resistant or averse to resistance and uninterested in 'maximal' strength gains. Since resistance can promote positive health adaptations for a myriad of health conditions, it is imperative to find a means to motivate those unwilling or challenged to begin resistance training.'
For those groups, the review outlines the following key points:
'In the first 8–12 weeks, resistance training-hesitant individuals should begin with a single progressive resistance training session per week with at least one set of 6–15 repetitions ranging from 30 to 80% of one-repetition maximum using multi-joint functional movements.'
'Very low intensity activities such as prolonged static stretching (> 10 min of static stretching per muscle group) can improve strength and hypertrophy albeit with much longer duration training sessions.'
'It is unknown if these minimalist training recommendations would still be effective after 8–12 weeks of resistance training and thus it may be necessary to provide progressively greater frequencies, volumes, and intensities of training.'
What Does This Mean for Us?
The review is amongst many new pieces of research supporting that we can see strength and hypertrophy improvements from more minimal doses. The researchers note that we have a wealth of research detailing the 'optimal dose', but for populations who struggle with exercise adherence, this might not be a useful guide.
This is also not the first time static stretching has been recommended for strength and muscular size gains. While resistance training would be preferential for the desired muscular adaptations, for those who can't take part, static stretching for long durations could be another option.
The recommendations of one single session a week are realistic and a great place to start for most. With further encouragement to include progressive overload to adjust the intensity after initial programming, the key points could offer a large degree of value to new trainees.
The review further confirms that in order for beginners to see progress, their programme needn't be extensive, highly intense, or perfectly periodised.
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