The Minimum Effective Dose Of Strength Training: Frequency, Volume, Intensity, Rest
What’s the minimum effective dose of strength training for health (and aesthetic) benefits? Here is the science-based protocol that breaks down the frequency, volume, intensity, and rest periods needed for lifting the minimum amount.
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The Minimum Effective Dose Strength Training Guidelines
Pick one exercise from each category (push, pull, legs) per day of lifting.
Warm up then do 2 sets of 6 reps of each exercise.
Use 70-85% of your 1RM. Do the last set of each exercise to failure (with good form).
Rest 1 minute between sets.
Lift 2 times a week.
Take at least 2 days off between these exercise days.
Total time: 20 minutes (including rest breaks and a 3-minute warm-up).
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