How little strength training can I get away with?
Having been delving into research on training and longevity for Mid Life Athletes for the last 3-4 years I know the benefits to strength training. I know I need and should be doing some every week. The trouble is I love cycling and running as well. I also need rest days. Very often I’m debating whether I drop a cycle or run session or maybe squeeze something into a rest day.
My fellow host, Greg is an avid strength trainer and always recommends at least twice per week. This also fits with the recommendation from the American College of Sports Medicine. But can we get away with less?
Now an international group of researchers, led by David Behm of Memorial University of Newfoundland and Andreas Konrad of Graz University in Austria, sum up the existing research on minimalist resistance training: how low can you go and still get meaningful gains in strength and fitness? The review explores the effectiveness of minimalist training, specifically lower dosage or intensity resistance training, in improving physical fitness. The authors begin by discussing the benefits of resistance training on markers of performance and health, as demonstrated by original research, systematic reviews, and meta-analyses.
Benefits
The original research, systematic reviews, and meta-analyses on resistance training (RT) have yielded several key findings regarding its effects on performance and health:
1. Improved Muscle Strength and Endurance: RT has been consistently associated with improvements in muscle strength and endurance. These improvements are crucial for overall physical performance and can have significant implications for health outcomes and mortality.
2. Optimal Training Parameters: Meta-analyses have identified optimal training parameters for different groups. For untrained individuals, maximal strength gains are achieved at a mean training intensity of 60% of 1 Rep Max (RM), 3 days per week, with four sets per muscle group. Recreationally trained individuals can achieve maximal strength gains with 80% 1RM, 2 days per week, and four sets. Athletes may require 85% of 1RM, 2 days per week, and eight sets per muscle group for maximal strength gains.
3. Resistance Training Frequency: Variations in resistance training frequency have been studied, and the literature suggests that different frequencies can impact strength development in well-trained populations.
4. Dose-Response Relationship: Research has explored the dose-response relationship for strength development, indicating that the volume of weekly sets can impact strength gains.
5. Health Benefits: Resistance training has been associated with positive health adaptations for a myriad of health conditions. While the focus is often on maximal strength gains for motivated individuals and athletes, it is imperative to find ways to motivate those who are resistant or averse to RT, as it can promote positive health adaptations.
These findings underscore the significant impact of resistance training on muscle strength, endurance, and overall health, while also highlighting the importance of tailoring training parameters to individual needs and goals.
Minimalist training
The authors then delve into the concept of minimalist training, which involves using lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) to improve fitness components such as muscle strength and endurance. They discuss the potential benefits of minimalist training for sedentary individuals or beginners who may not be able to meet the twice a week recommendations, as well as for individuals who are looking for a more time-efficient way to exercise.
The authors conclude by providing specific recommendations for incorporating minimalist training into a fitness program. They suggest using a combination of bodyweight exercises, resistance bands, and free weights, and recommend performing exercises for multiple muscle groups in a circuit format to maximise time efficiency. They also suggest gradually increasing the intensity and volume of the exercises over time to continue to see improvements in physical fitness.
Phew…that makes me feel a whole lot better about sometimes only being able to fit one strength session in each week.