The minimal dose of exercise is needed to preserve endurance and strength.

(Spiering et al., 2021)

Nearly everyone encounters periods that they struggle to find enough time to train (when traveling, busy season at work, newborns, family commitments, etc.). In these times, it’s more realistic to try to maintain LBM, Strength & Performance rather than improve.

Spiering et al., 2021 a narrative review, examined the minimal dose of exercise (i.e., frequency, volume, and intensity) needed to maintain physical performance over time.

In younger populations (20-35 years), Strength & Size can be maintained with one session per week and one set per exercise for up to 32 weeks as long as exercise intensity (relative load) is maintained.

In older populations, two sessions per week and 2-3 sets per exercise while maintaining intensity may require for maintaining muscle size.

Note:

This study has a few limitations, so we must be careful in interpreting results.

Practical Application:

The biggest takeaway is to eliminate the “all-or-nothing mentality.” Everyone encounters times they struggle to find time to train. I have often seen people stop training altogether, thinking, “oh, there’s no point doing this if I can’t do it properly. Learn to modify training variables according to your time availability and never completely stop exercising.

I’m skeptical if one session per week and one set per exercise are enough to maintain muscle mass for up to 32 weeks. But one session is better than zero. In my experience, 2-3 sessions 30-45 mins training sessions per week are great for maintaining size & strength for a while. You can get a lot done in 30-45 min sessions if you are smart with programming.

Reference:

Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time. J Strength Cond Res. 2021 May