Strength Training Made Simple: The Least You Can Do for Your Body and Mind

You don’t need to spend hours lifting weights to feel stronger, healthier, and even happier.

The Minimum Effective Dose: Less Than You Think!

Strength training doesn’t have to take over your life. Even small amounts can make a big difference for your body and mind.

Here’s what the science says about the minimum you need:

One session per week (The Weekend Warrior Approach): If you’re pressed for time, dedicating just one day to strength training can improve your muscle strength. A single 45-minute workout can do the trick.

One set per exercise (The Single Set Solution): Doing just one set of each exercise, 2-3 times per week, is enough to see progress. Focus on working until your muscles feel tired but not overworked.

Short bursts throughout the day (“Exercise Snacking"): If you can’t commit to a full workout, try “exercise snacking.” Do squats while waiting for coffee or push-ups during TV breaks. Even 5 minutes here and there adds up!

What’s the Bare Minimum?

To build strength and improve your health, aim for:

· 1 set per muscle group per week for basic strength gains.

· 4 sets per muscle group per week if you want visible muscle growth.

· 6-12 repetitions per set with weights that feel challenging by the last few reps.

It’s simple, manageable, and gets results without overloading your schedule.

Feel-Good Benefits: Strength Training Boosts Your Mood

The benefits of minimal strength training go far beyond physical changes. Even small doses of strength work can transform your mental wellbeing in surprising ways.

• Why It Works

When you lift weights or do resistance exercises, your body releases endorphins—those “feel-good” chemicals that make you happier and calmer. Strength training also helps reduce stress and anxiety, giving your mind a break from daily worries.

• Brain Benefits

It’s not just about feeling good; strength training sharpens your brain too. Studies show it improves memory, focus, and even helps slow down age-related cognitive decline. Think of it as a workout for your mind as much as your body!

Getting Started: Easy Ways to Begin

Starting strength training doesn’t have to be complicated or intimidating. Here’s how to keep it simple:

• Start Small

Pick exercises that work major muscles like squats, push-ups (or wall push-ups), lunges, planks, and rows. Aim for one set of each exercise once or twice a week.

• Use What You Have

You don’t need fancy equipment—your body weight works great! You can also use resistance bands or household items like water bottles or books as weights.

• Keep It Safe

Focus on good form over heavy weights. Slow, controlled movements will help you avoid injury and get better results.

• Track Your Progress

Note how many repetitions you can do before feeling a significant challenge, then try to increase over time gradually.

Stick With It: Make Strength Training Part of Your Routine

The best workout is the one you’ll actually do—and consistency beats perfection every time.

Tips to Stay on Track

• Pair exercises with daily habits (like squats after brushing your teeth).

• Schedule workouts like appointments so they don’t get skipped.

• Find a buddy to keep each other motivated and accountable.

• Celebrate small wins—every session counts!

The Bottom Line: Small Steps Lead to Big Changes

You don’t need a complicated plan or hours at the gym to get stronger and healthier. Just a few minutes of effort each week can improve your physical health, boost your mood, and sharpen your mind.

Start small, stay consistent, and enjoy the benefits!

Bibliography

Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(4), 751–765.

Nuzzo, J. L., Pinto, M. D., Kirk, B. J. C., & Nosaka, K. (2024). Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview. Sports medicine (Auckland, N.Z.), 54(5), 1139–1162.

Schoenfeld B. J. (2013). Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations?. Sports medicine (Auckland, N.Z.), 43(12), 1279–1288.

Strickland, J. C., & Smith, M. A. (2014). The anxiolytic effects of resistance exercise. Frontiers in psychology, 5, 753.