TY - JOUR

T1 - Minimalist Training

T2 - Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review

AU - Behm, David G.

AU - Granacher, Urs

AU - Warneke, Konstantin

AU - Aragão-Santos, Jose Carlos

AU - Da Silva-Grigoletto, Marzo Edir

AU - Konrad, Andreas

N1 - Funding Information: This study was supported by grants from Dr. David Behm’s Discovery Grant from the Natural Science and Engineering Research Council (NSERC) of Canada (RGPIN-2017-03728) and Dr. Andreas Konrad (Project J 4484) from the Austrian Science Fund (FWF). Publisher Copyright: © The Author(s) 2023.

PY - 2024/2

Y1 - 2024/2

N2 - Background: Findings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness. Objectives: The objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise. Methods: Due to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high heterogeneity), a narrative review was selected instead of a systematic meta-analysis approach. Results: It seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises. Conclusion: The least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.

AB - Background: Findings from original research, systematic reviews, and meta-analyses have demonstrated the effectiveness of resistance training (RT) on markers of performance and health. However, the literature is inconsistent with regards to the dosage effects (frequency, intensity, time, type) of RT to maximize training-induced improvements. This is most likely due to moderating factors such as age, sex, and training status. Moreover, individuals with limited time to exercise or who lack motivation to perform RT are interested in the least amount of RT to improve physical fitness. Objectives: The objective of this review was to investigate and identify lower than typically recommended RT dosages (i.e., shorter durations, lower volumes, and intensity activities) that can improve fitness components such as muscle strength and endurance for sedentary individuals or beginners not meeting the minimal recommendation of exercise. Methods: Due to the broad research question involving different RT types, cohorts, and outcome measures (i.e., high heterogeneity), a narrative review was selected instead of a systematic meta-analysis approach. Results: It seems that one weekly RT session is sufficient to induce strength gains in RT beginners with < 3 sets and loads below 50% of one-repetition maximum (1RM). With regards to the number of repetitions, the literature is controversial and some authors report that repetition to failure is key to achieve optimal adaptations, while other authors report similar adaptations with fewer repetitions. Additionally, higher intensity or heavier loads tend to provide superior results. With regards to the RT type, multi-joint exercises induce similar or even larger effects than single-joint exercises. Conclusion: The least amount of RT that can be performed to improve physical fitness for beginners for at least the first 12 weeks is one weekly session at intensities below 50% 1RM, with < 3 sets per multi-joint exercise.

KW - Physical education and sports

UR - http://www.scopus.com/inward/record.url?scp=85175728861&partnerID=8YFLogxK

UR - https://www.mendeley.com/catalogue/4911d561-6525-36fc-8bc2-532f855aae8d/

U2 - 10.1007/s40279-023-01949-3

DO - 10.1007/s40279-023-01949-3

M3 - Scientific review articles

C2 - 37924459

AN - SCOPUS:85175728861

VL - 54

SP - 289

EP - 302

JO - Sports Medicine

JF - Sports Medicine

SN - 0112-1642

IS - 2

ER -