Minimum Effective Dose Exercise
How often to strength train and do cardio to see meaningful results
hint: skip to the bottom if you just want the workouts, but I give background and reasoning in the article first.
Background
A quick google search on the benefits of strength training will provide a myriad of results: muscle growth, stronger bones, joint health, lower risk of heart disease, better brain health and mood, etc. Similarly, cardiovascular training will strengthen your heart, increase caloric output to aide in weight loss, increase stamina, decrease risk of heart disease, boost immune system, help keep arteries clear, etc. All of these reasons are backed by decades of scientific study and are largely undisputed. This article is not convince you on why you should exercise. You likely already landed here because you are health-conscious, or at least understand that moving your body consistently will keep you healthy and help you achieve your individual fitness goals.
Rather, I’m here to propose a guideline for minimal effective dosing for exercise in general, split into the two major categories: strength and cardio. Why these two? Because your muscles move your body in space and keep you physcially functioning until you die, and your heart and lungs supply oxygen to your muscles, brain and organ tissues to keep this process going at a high level. The more efficient your muscles, tendons, joints, heart and lungs are, the better quality of life you will have.
Why focus on minimum effective dose?
Practically and historically for the modern man, staying consistent with exercise has been hard to achieve. As a professional trainer for 15 years, the biggest reason for success or failure in being consistent with exercise is time. The most common (and valid) excuse to not exercise is not having enough time. I argue, in some cases, this is just a matter of executive functioning and the ability to prioritize scheduling. Nonetheless, in this world, time is the biggest commodity. As a father of 3 young children, running a gym and having my own fitness business, I understand this better than most.
Further, the fitness universe has taken on life of its own in the past 10-15 years. With the social media age, we have access to thousands of videos, online programs and articles, influencers - this hyper-information can be downright overwhelming at times. Highly niched corners of fitness have emerged to take the spotlight. In the strength world: bodybuilding / physique competitions, the “sport” of CrossFit, and powerlifting are the frontrunners. For endurance/conditioning: the Peloton / spin bike world, orange-theory style cardio/HIIT classes, and specialty equipment like the RowErg and AirBike seem to take the cake, though old school distance running isn’t far behind. For fitness choices, the possibilities seem endless and insurmountable.
So, what do I do?
Here we are, in mid-to-late January, with resolutions firmly resolved. Where does someone who is just starting to take their health more seriously via exercise start? Or, where does the novice begin to dial up their consistency? What if we don’t want to be exercising 7 days/week, or have the time to be in the gym for 2+ hours each session? The reality is, most of us are just trying to shoot for the middle-ground, balanced approach that doesn’t fit in any particular niche listed above. Additionally, most of us work 40+ hour per week jobs, perhaps with families or people we care to spend time with, and various other important obligations to attend to. The good news is, years of effective research have illustrated you don’t need to go extreme to stay healthy and find results.
In the next sections and summary, I’ll outline a plan “for the rest of us”. The plan is based on science, on recent evidence that you can budge the needle on your health and wellness goals (in the two major categories: strength and cardio), without sacrificing time. This is not a magic fitness pill. I am not selling you anything. I’m simply presenting my interpretation of a recent narrative review (combined with my 15 years of personal training experience), that includes over 100 peer-reviewed studies referenced. You are also welcome to read this narrative and any of the associated studies referenced.
The Study and It’s Conclusion
The study itself looked specifically at strength and hypertrophy (muscle growth) programs. The narrative review included a broad look a many different studies, examining exercise science principles such as:
Exercise Selection (what types of exercises to choose)
Exercise Volume (how many reps to do)
Exercise Load (how heavy to go)
Exercise Frequency (how often)
Advanced training techniques (supersets, drop sets, rest-pause, etc)
Key Points
Strength training is good for health, but lack of time is a barrier for many individuals.
Strength training can be made more time-efficient by prioritizing bilateral, multijoint movements through a full range of motion with ≥ 4 weekly sets per muscle group using a 6–15 RM loading range.
Supersets, drop sets and rest-pause training roughly halves training time compared to traditional training, while maintaining training volume.
Restrict the warm-up to exercise-specific warm-ups.
Only prioritize stretching if the goal of training is to increase flexibility.
Total exercise volume per week is more important than frequency.
For example, if you have one day per week to get your 4 weekly sets per muscle group, you can do it all in that day. Alternatively, if you have to spread it out over 3 days because you only have smaller time windows, that works just as well.
I am going to suggest a 1 and 2 day per week split, which in my experience is practical for most.
This narrative review provides a helpful graphic of time efficient strength training.
What movements do I choose? How do I know what muscles?
In my experience, the best way to ensure we are working all muscle groups is to think of exercises in “movement patterns” . By working in large movement patterns, we ensure we are doing mostly compound movements, which is the desired suggestion when considering time-efficient workouts, as well as total amount work done per exercise. Single-joint movements should not be completely thrown away, however. They aide in supplementing compound movements and addressing limitations and/or weaknesses.
For the average, time-restricted individual looking for functionality, 4 major categories should be considered to hit all muscle groups, with a few sub-categories to allow for maximization of muscles being hit (we live in 3-dimensional space, after all) & individualization based on your specific goals/needs/limitations/:
Squat
Quads, Glutes, Core
Hinge
Glutes, Hamstrings, Core
Push (Horizontal)
Chest, Deltoids, Triceps
Push (Vertical)
Deltoids, Rotator Cuff, Triceps, Core (when standing)
Pull (Vertical)
Lats, peri-scapular, core (in chin/pullups)
Pull (Horizontal)
Lats, Rear Shoulder, Rhomboids, Trapezius
Single Joint
Biceps, Triceps, Hamstrings, Shoulders, Calves, Lats, Quads, Hip Flexors, Glutes, Ad/Abductors, etc
As you can see, there is cross-over in muscle groups hit when doing exercise by movement pattern. Further, if you are lacking in a certain muscle group, you can add a single joint accessory movement to augment that particular need.
How many sets and reps, and how heavy?
As the study mentioned, we simply build a program with a minimum of 4 weekly sets per muscle group, ranging from 6-15 reps. It is probably good to hit all rep ranges, as this rep range is pretty standard for the muscular strength-hypertrophy-endurance spectrum. Meaning, a set of 6 reps using proper load will work strength, 8-12 hypertrophy (muscle growth) and 12+ muscular endurance. However, studies show muscle gain can be made at any rep range, provided your intensity is right.
For this reason, among others, I use Rated Perceived Exertion (RPE) when programming, since everyone will start at different abilities, and the best measure for intensity is simply how hard the set felt. The RPE scale is 1-10, and can be rated in tenths, such a 8.5 or 7.2, to be more granular. In my experience, this is something you get better at overtime, but usually only takes a few weeks of consistent lifting to start knowing your RPE ranges.
As mentioned in the Key Points table, utilizing some speciality (but common) techniques like supersets, rest-pause, and drop sets will be helpful in time-saving measures, but also are backed by scientific study as useful methods for strength and muscle gain. For purposes of ease and assumption that most are beginners or looking for the “easiest” method possible, we will focus on supersets.
A superset is when two opposing muscle groups, or movement patters, are performed back to back with zero rest in between. Once one muscle group is finished, another is worked while that one is “resting”. I’d argue that this also has sneaky cardiovascular benefits, as your heart rate stays elevated for longer during a superset than a standard set. Supersets can also be extended to tri-sets (3 exercises in a row) or giant sets (4 exercises in a row) for even more time-saving fun!
Cardio (my own input, not part of the study)
The best way to understand cardiovascular training methods is to think of the three main energy systems. The body derives energy from a compound called Adenosine Triphosphate (ATP).
In under 10 seconds of hard work, we rely on our Creatine-Phosphate system to get ATP fast. As the work goes on, from 10-60 seconds, our Anaerobic Glycolysis (breaking down sugars) kicks in. Then, once the heart catches up to what we are doing, our Oxidative, or Aerobic system kicks in, and we are able to maintain energy for longer periods of time, or 60+ seconds.
The fact is most of us LIVE in the Aerobic system. If we do any cardio at all, it is usually long walks or light jogs. This is not all bad. In fact, longer steady state cardio is essential to hit weekly. However, since most of us do much less sprinting or high-power, short-duration work, it is also critical to work the other two energy systems weekly.
The bad news? The high power output, short time cardio is hard. The good news? It’s extremely short and time efficient! If you are pressed for time (per the theme of this article) I would simply work the first two energy systems, which can be done in 10-20mins of weekly work.
So, show me the workouts!
Cardio
Steady State (Zone 2) Training
30-45mins Cardio of choice. Measure your Zones by using the Karvonen Calculator
Note: if you are short on time, skip this method. As mentioned, we tend get “easier” cardio in one way or another.
Interval (Zone 4-5) Training
Option A:
10/20 intervals - use an AirBike, RowErg or SkiErg.
I got these from Mike Boyle. 10-20's are a nice intro to intervals. Do sets of 8 intervals, x2-3 total sets.
Pace – a fast sprint for the 10 seconds, near max speed. Slow for the 20 second rest (barley move pedals).
Rest- 1 min between sets or until heart rate drops to 60% max (use Karvonen Caclulator). Total time is about 10-15 mins.
Option B:
2 mile time trial(s). Use AirBike, RowErg, SkiErg
This should take roughly 5-10mins based on your ability. Record your time and try to improve upon it weekly. As you get better, you can do a 3-4min rest & do a second 2 miles using a different piece of equipment.
Remember: the goal here is to keep the workouts short and intense to make sure you are working the proper energy systems.
Strength/Hypertrophy Training
I’m going to lay out two basic ways to meet the minimum strength and hypertrophy dosing for maximal results. One will be a single session, assuming someone can only get to the gym one day per week. The other and more ideal structure will be 2 days per week with a slightly increased volume, which hedges our bets towards a little more strength and muscle gain.
Workout 1A
Approximate Time: 40-45mins
Method: Supersets, Full Body Split
Warmup:
3 mins brisk cardio of choice
30 seconds Yoga Pushups
30 seconds Bird Dogs
30 seconds Bodyweight Squats
30 seconds World’s Greatest Stretch
Workout
1A) Front Rack or Zercher Squat x6-8 @8RPE
1B) Romanian Deadlift (use barbell, trap bar or heavy kettlebell) x8-10 @7-8RPE
X4 sets, rest 2min between sets
2A) Dumbell Incline Chest Press x8-12 @8RPE
2B) Chin up (use assist if needed) x8-12 @8RPE
X3 sets rest 90s-2min
3A) Push-Up x12-15 @7-8RPE
3B) Seated Row x12-15 @7 RPE
X2 sets rest 1min-90s
4A) Seated Leg Curls x15 @ 7 RPE
4B) Band Monster Walks OR Seated Leg Curls x15-20 @8 RPE
X2 sets rest 1min between
Cool Down:
Foam Roll and Stretch as needed, 2-3mins
(can skip if you’re strapped for time!)
Workout 2A/2B
Total time: 20-30mins each
Method: Supersets, Upper/Lower Split
(Warmup/Cooldown same as Workout 1A)
WORKOUT A UPPER
1A) Bench Press (dumbbell OR barbell, alternate weekly) x6-8 reps @ 8 RPE
1B) Cable Lat Pulldown OR Pull-ups (alternate weekly) x8-10 reps @ 8 RPE
X3 sets rest 2 mins
2A) DB Seated Ardnold Press x8-10 reps @ 8 RPE
2B) Seated Cable Row (alternate grip type weekly: wide, narrow, neutral, etc) x10-12 reps @ 8RPE
X3 sets rest 1-2mins
3A) Seated Incline DB Curl (neutral hammer OR palm up only, alternate weekly) x12-15 @ 7-8 RPE
3B) Lying DB rollback press OR Tricep Rope Pushdowns (alternate weekly) x12-15 @ 8 RPE
X2 sets rest 1 min
WORKOUT B LOWER
1A) Trap Bar Deadlift x6-8 reps @ 8 RPE
1B) Goblet Squat (kettlebell or dumbbell) x8-10 reps @8 RPE
X3 sets rest 2 mins
2A) Goblet or Suitcase Reverse Lunges x8 each side @ 8 RPE
2B) Feet Elevated Glute Bridges x12-15 @7-8 RPE
X3 sets rest 1-2 mins
3A) Seated Leg Extensions x12-15 @ RPE of 7-8
3B) Physioball Hamstring Curls x12-15 @ RPE of 7-8
X2 sets rest 1 min
Putting it all together
Time-Crunched Week:
Workout 1A + 10/20 Interval Training
Total Weekly Time: Approximately 1 Hour.
(If skipping cool downs and truncating warm-ups, under 1 hour)
Ideally split over two days, with a day or two rest between.
Have-A-Little-More-Time Week:
Workout 2A + Workout 2B + Steady State Cardio + Intervals
Total Weekly Time: Approximately 1.5-2 Hours
Ideally put a rest day between 2A and 2B, then Steady State then Intervals
So, if you have just one hour per week, you can meet the minimum requirements for effective strength and cardiovascular exercise! If you have a little more time, even better :)
Disclaimers
While I back the science behind time-efficient workout, I by no means may suggest this for everyone, always. As a trainer for over 15 years, I understand that it always comes back to the individual’s goals. Fitness is a case-by-case basis. And, as a practical matter, it always comes down to how much time you have to dedicate towards your goals. In a perfect world, I’d recommend that you carve out 4-5 days per week, something resembling the second option listed above. Why? There may be several reasons. Personally I like to include a little more mobility during each session, and save time for a good solid warmup and cool down. Further, hypertrophy gains are more likely to happen with increased volume, and proper progressive overload over a 1-3 month period, with proper “deload” weeks planned. Enter: professional trainer to help guide you.
This article did not touch on one of my favorite topics, which I may write separately about at a later date: Non-Exercise Activity Thermogenesis (NEAT). NEAT is any exercise not performed in a structure manner as outlined in this article. Your overall steps per day average, time spent doing physical hobbies, activity with the kids, standing, general business and household chores all contribute to NEAT. The most important of these that have been shown in studies to increase overall quality of life, longevity and health is steps per day. (spoiler: it’s not 10,000+)! My general recommendation is that one try to keep NEAT as high as possible, while mixing in these structured workouts, and taking proper rest and recovery days, which is just important as the overall work put in. And we can’t forget about proper nutrition.
If you have questions about how this article relates to you and your specific goals, shoot me a quick message or email me! I look forward to hearing from you.
