Strength Training with Minimum Effective Dose
I sometimes have difficulty thinking of things to discuss with strength training, because the topic has been beaten to death with a large stick by more fitness influencers than can fit in a Boeing 767.
But you’re listening to me, so here’s why I train (read: live) with the MED in mind:
I’m lazy AF. Yeah, yeah, I’m resourceful, not lazy but the thought still stands. If there is a way for me to cut corners, you bet I will. It’s how I’ve figured out that a couple drops of dish soap and baking soda will run the dishwasher until I can get to the store. And why Target’s Drive Up service is the freaking BEST.
Minimum Effective Dose is just the concept of gettting the peak amount of benefits with the least amount of effort. There is a diminishing returns on strength training and you, like me, want to find that peak.
How do you find it? You can do your own research, check out Starting Strength programming, read some books, and get the info. You can also find a coach who will help you with your training (oh shameless plug, I’m taking on online clients btw) but at the end of the day, you need to listen to only one person: you.
Yes, that’s incredibly cheesy, but I also want you to really consider doing a hybrid of the starting strength program and intuitive training. It’s how I program and manage my clients. Asking for their input is part of the game. I’m not going to not push them to a higher potential, but I do want my people to be empowered to do more if they are listening to their body and have more autonomy to do extra like having an intense project heavy weekend, or going for a 5 mile run because it’s sunny outside. What’s the point in strength training if you’re at the gym so much you aren't living? Why get so strong but you’re too sore to get off the toilet? Isn’t that… the point? To have an easier time getting off the toilet as we age?
When I was hard core running the Texas Method in 2018, I did not enjoy the process because it was breaking me down to a level where I wasn’t functioning well at work or sleeping well. I remember waking up multiple nights in a row and my bones were hurting from the intensity of the workouts. Not my muscles, my bones. I was really pushing myself, and I made some great progress. I would have to go back to my old Evernote messages and see where my workouts were at before running, but I do remember hitting a 250 squat for 5x5 being a big achievement, and at that point it was a volume PR for me. I also remember eating so much the next day I wanted to vomit because I needed to recover so hard. That’s not bragging to prove how strong I got, that’s me warning you that I was not listening to what my body was saying. Because after my meet that year, I was so burned out I took a year off lifting heavy.
And if you’re that kind of person at that point in your life, by all means, go freaking nuts and run the intense programs. There’s a reason why Goggins’ is so popular, and why I love his attitude, tenacity, and his audaciousness.
But that’s not going to keep long term goals while you’re in the trenches. Keep the minimum effective dose in mind for all things too… it’s the best way to keep things in moderation as well. Does that 3rd glass of wine really keep your vibe going or are you good to chill out the rest of the night and not wake up with a raging hang over?
Think about where you already do this naturally. And add it to your strength training. And let me know if you need help, my schedule is open for online people.
