Introduction
Many fitness enthusiasts and creators focus on maximalist training, which involves training for as long as needed to maximize progress. However, minimalism can be a better-suited approach for those who don’t enjoy training or have other life priorities. This article will discuss the minimum training required to make progress in strength, health, and muscle mass, and provide minimalist training strategies for those who want to optimize their workouts.
Minimum Training Requirements
According to scientific literature, the minimum training required to make progress varies for strength, health, and muscle mass:
- Strength: One heavy set one to three times per week is enough to induce significant strength gains.
- Health: 30 to 60 minutes of lifting per week is enough for maximum risk reduction and health benefits.
- Muscle Gain: More complicated than strength and health, as there is a clearer positive relationship between training volume and muscle hypertrophy. However, even one to four sets per muscle per week can yield up to 64% of maximum gains.
Minimalist Training Strategies
To optimize your workouts with a minimalist approach, consider the following strategies:
- Intensity: Ensure high-quality work by executing each set as close to perfectly as possible. Most sets should be taken to failure or close to it.
- Drop Sets: Extend a set beyond failure by dropping the weight and performing more reps after your usual stopping point. This increases training volume without substantially increasing session duration.
- Sensible Supersets: Perform supersets on exercises that don’t train the same muscles, allowing for maximum performance and time efficiency.
- Shorter Rest Periods: Gradually reduce rest periods over time to improve cardiovascular endurance and recovery between sets.
- Minimize Warmup Time: Prioritize machine exercises that require fewer warmup sets, saving time in your training session.
Conclusion
Minimalist training can be an effective and time-efficient approach for those who cannot dedicate hours to the gym. By understanding the minimum training requirements for strength, health, and muscle mass, and employing the suggested minimalist strategies, individuals can still achieve significant progress while balancing other life commitments. Ultimately, it’s crucial to find a workout routine that suits your needs and goals while considering time constraints and personal preferences.
