I know what you're thinking: to get fit, you must endure crazy long workouts, lots of reps, sweat, and tears. But that's not how I train clients, and it's not even how I train! Many people believe that exercise and training are about bodybuilding or extreme workouts that leave you in a puddle of sweat on the floor.
This misconception often prevents people from starting or sticking to a fitness routine. In this post, I'll explain why this belief is misguided and introduce you to the concept of the minimum effective dose. I'll also share a sample training session to show you how effective and manageable workouts can be.
What is the Minimum Effective Dose in Training, and Why Does it Matter?
The minimum effective dose (MED) is the smallest amount of exercise needed to get the desired results. It means working for the shortest time and with the smallest volume but still achieving your fitness goals. This approach is beneficial because it's less time-consuming, more sustainable, and effective for getting results without burnout. You don't need to work out for 90 minutes five days a week. In fact, I've seen huge results with people doing just two one-hour sessions a week, which is only 1.2% of your total weekly hours.
Benefits of Minimum Effective Dose Training
Less time-consuming
More Sustainable
Effective results without burnout
How to Implement the Minimum Effective Dose in Your Training
Assess Your Current Beliefs and Goals
Reflect on your current workout habits and goals. Are you pushing yourself to the limit every session? Do you believe more is always better? Identify any misconceptions or unrealistic expectations you might have about exercise.
Understand the Benefits of Shorter, Effective Workouts
Shorter workouts can achieve significant results. The key is focusing on quality over quantity. Two hours a week can make a substantial difference if those sessions are well-planned and executed.
Plan Your Training Sessions
Structure your workouts to maximise effectiveness in minimal time. Focus on compound movements, proper form, and adequate rest periods. This approach ensures you get the most out of each session without overtraining.
Sample Strength Training Session
Here's an example of a strength training session that follows the minimum effective dose principle:
Prep (Flexibility and Mobility Work)
KB Halos x 5 R/L
Heel Taps x 5 R/L
Jefferson Curls x 5
Couch Stretch x 20s R/L
Main Strength (3 Sets)
Step Ups x 5 R/L
30s rest between sides
2 minutes rest between sets
Wrist extensions during rest
Strength Superset (3 Sets)
DB Row x 6-8 reps
SL RDL x 6-8 reps R/L
1:30 minutes rest
Superset 2 (3 Sets)
High to low chops x 8 R/L
SA Farmers carry x 30m R/L
1 minutes rest
No crazy rep schemes, no finisher, no going until you pass out—just straightforward sets and reps, plenty of rest, and still with results!
Tips and Reminders for Effective Training
Time Constraints: If you think you can't find two one-hour sessions a week, we can design workouts around your life. Do you have space for 30-minute sessions? Even 15-minute breaks can be surprisingly effective and add up over time.
Setting Priorities: If you still can't find that time, it might be time to work on your boundaries and priorities. Making time for health is crucial; often, small adjustments in your schedule can free up the necessary time.
The key takeaway is that effective training doesn't have to be long or intense to be beneficial. You can achieve your fitness goals without sacrificing your time or well-being by focusing on the minimum effective dose. Rethink your approach to exercise and consider giving this method a try.
Ready to transform your fitness routine? Book a consultation with me to create a personalised training plan for your lifestyle.
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