How Little Strength Training is Enough?

Perhaps no area of research in exercise science is more robust than the research that supports the notion that we don’t need to strength train very much to produce great results.  

To be clear, if we want to compete in body building, play football in the NFL, or be cast in the sequel to the 1987 classic “Over the Top” as an arm-wresting opponent of Sylvester Stallone, we can maximize all of the benefits of strength training with very little time commitment (but of course, a lot of effort).  More is generally NOT better when it comes to strength training. 

Furthermore, if we simply want to get in better shape (maybe not play professional football), we can get really close to “optimal” by doing even less exercise.  

 If you are in a stage of life where you know you should be strength training, but you don’t have the time, the interest, or the money, consider the following:

1. Strength train once per week (or even once every 10 days).  Strength training once per week will produce phenomenal results in terms of muscle strength, muscle size, bone mineral density improvements, cognitive function enhancement, and so many of the other benefits associated with strength training. 

2. Perform 3 exercises.  If you are really short on time (or motivation), consider an abbreviated routine.

  1. Leg Press (or a squatting motion of some kind to work the quads, hamstrings, and glutes). 

2. Chest Press (machine, DB, barbell all can work and will target the chest, front of the shoulder, and triceps).  

3. Pulldown (or a Seated Row, targeting the muscles of the upper back, biceps, and forearms). 

If I added a 4th, it would be a direct exercise for the lower back.  This could be completed in 10 minutes.  Again, the key is that we are pushing to muscle failure or very close on each of these exercises.  

Take Home: How little strength training do we need? Minimal strength training produces real results, so long as the intensity is high.