The Growth Kit

E9 · The Minimum Effective Dose Of Strength Training: Frequency, Volume, Intensity, Rest

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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.


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).


    • Read The Article:

    • The Minimum Effective Dose Of Strength Training


      • Things Mentioned:

      • The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex and Becoming Superhuman by Tim Ferris
      • 1RM calculator
      • FitNotes app
      • Blood flow restriction (BFR) bands
      • Door frame bar


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          The Growth KitBy Brian Comly
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