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

Haskell WL. J.B. Wolffe memorial lecture. Health consequences of physical activity: understanding and challenges regarding dose-response. Med Sci Sports Exerc. 1994;26:649–60.

Article  CAS  PubMed  Google Scholar 

Medicine ACoS. The recommended quantity and quality of exdercise for developing and maintaining fitness in healthy adults. Med Sci Sports Exerc. 1978;10:vii–x.

Behm DG. Neuromuscular implications and applications of resistance training. J Strength Cond Res. 1995;9:264–74.

Google Scholar 

Fleck S, Kraemer W. Resistance training: physiological responses and adaptations (part 2 of 4). Physician Sportsmed. 1988;16:108–18.

Article  CAS  Google Scholar 

Kraemer W, Fleck S, Evans WJ. Strength and power training: physiological mechanisms of adaptation. Exerc Sport Sci Rev. 1996;24:363–97.

Article  CAS  PubMed  Google Scholar 

Behm DG, Faigenbaum AD, Falk B, Klentrou P. Canadian society for exercise physiology position paper: resistance training in children and adolescents. Appl Physiol Nutr Metab. 2008;33:547–61.

Article  PubMed  Google Scholar 

Schoenfeld B, Grgic J. Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength Cond J. 2018;40:107–12.

Article  Google Scholar 

Maestroni L, Read P, Bishop C, et al. The benefits of strength training on musculoskeletal system health: practical applications for interdisciplinary care. Sports Med. 2020;50:1431–50.

Article  PubMed  Google Scholar 

Jimenez-Pavon D, Ortega FB, Valtuena J, et al. Muscular strength and markers of insulin resistance in European adolescents: the helena study. Eur J Appl Physiol. 2012;112:2455–65.

Article  CAS  PubMed  Google Scholar 

Abou Sawan S, Nunes EA, Lim C, McKendry J, Phillips SM. The health benefits of resistance exercise: beyond hypertrophy and big weights. Exerc Sport Mov. 2022;1: e00001.

Google Scholar 

Yamada Y, Spitz RW, Wong V, et al. The impact of isometric handgrip exercise and training on health-related factors: a review. Clin Physiol Funct Imaging. 2022;42:57–87.

Article  PubMed  Google Scholar 

Corso MF, Carvalho D, Browm AF, de Salles BF, Siamo R, Willardson JM, Dias I. Effects of strength training on blood pressure and heart rate variability—a systematic review. Strength Cond J. 2021;44:38–61.

Article  Google Scholar 

Warburton DE, Nicol CW, Bredin SS. Prescribing exercise as preventive therapy. Can Med Assoc J. 2006;174:961–74.

Article  Google Scholar 

Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. Can Medl Assoc J. 2006;174:801–9.

Article  Google Scholar 

Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56:755–63.

Article  PubMed  Google Scholar 

Saeidifard F, Medina-Inojosa JR, West CP, et al. The association of resistance training with mortality: a systematic review and meta-analysis. Eur J Prev Cardiol. 2019;26:1647–65.

Article  PubMed  Google Scholar 

Munoz-Martinez FA, Rubio-Arias JA, Ramos-Campo DJ, Alcaraz PE. Effectiveness of resistance circuit-based training for maximum oxygen uptake and upper-body one-repetition maximum improvements: a systematic review and meta-analysis. Sports Med. 2017;47:2553–68.

Article  PubMed  Google Scholar 

Flocco PB. Effects of blood flow restriction training on aerobic capacity: a systematic review and meta-analysis. Sport Sci Health. 2022;12:1–15.

Google Scholar 

Garcia-Hermoso A, Cavero-Redondo I, Ramirez-Velez R, et al. Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Arch Phys Med Rehabil. 2018;99(2100–13): e5.

Google Scholar 

Ortega FB, Silventoinen K, Tynelius P, Rasmussen F. Muscular strength in male adolescents and premature death: cohort study of one million participants. BMJ. 2012;345: e7279.

Article  PubMed  PubMed Central  Google Scholar 

Behm DG, Anderson KG. The role of instability with resistance training. J Strength Cond. 2006;20:716–22.

Google Scholar 

Anderson K, Behm DG. The impact of instability resistance training on balance and stability. Sports Med. 2005;35:43–53.

Article  PubMed  Google Scholar 

Conley MS, Rozenek R. Health aspects of resistance exercie and training. Strength Condit J. 2001;23:9–23.

Google Scholar 

Wilke J, Giesche F, Klier K, Vogt L, Herrmann E, Banzer W. Acute effects of resistance exercise on cognitive function in healthy adults: a systematic review with multilevel meta-analysis. Sports Med. 2019;49:905–16.

Article  PubMed  Google Scholar 

Tremblay MS, Warburton DE, Janssen I, et al. New canadian physical activity guidelines. Appl Physiol Nutr Metab. 2011;36(36–46):7–58.

Google Scholar 

Bennie JA, Lee DC, Khan A, et al. Muscle-strengthening exercise among 397,423 U.S. adults: prevalence, correlates, and associations with health conditions. Am J Prev Med. 2018;55:864–74.

Article  PubMed  Google Scholar 

Bennie JA, Pedisic Z, van Uffelen JG, et al. Pumping iron in australia: Prevalence, trends and sociodemographic correlates of muscle strengthening activity participation from a national sample of 195,926 adults. PLoS ONE. 2016;11: e0153225.

Article  PubMed  PubMed Central  Google Scholar 

Sandercock GRH, Moran J, Cohen DD. Who is meeting the strengthening physical activity guidelines by definition: a cross-sectional study of 253,423 English adults? PLoS ONE. 2022;17: e0267277.

Article  CAS  PubMed  PubMed Central  Google Scholar 

Garcia-Hermoso A, Lopez-Gil JF, Ramirez-Velez R, Alonso-Martinez AM, Izquierdo M, Ezzatvar Y. Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 32 countries. Br J Sports Med. 2022;57(4):225–9. https://doi.org/10.1136/bjsports-2022-106189.

Article  PubMed  Google Scholar 

Bull FC, Al-Ansari SS, Biddle S, et al. World health organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54:1451–62.

Article  PubMed  Google Scholar 

Lachman ME, Lipsitz L, Lubben J, Castaneda-Sceppa C, Jette AM. When adults don't exercise: behavioral strategies to increase physical activity in sedentary middle-aged and older adults. Innov Aging. 2018;2:igy007.

Meeusen R, De Meirleir K. Exercise and brain neurotransmission. Sports Med. 1995;20:160–88.

Article  CAS  PubMed  Google Scholar 

Lin TW, Kuo YM. Exercise benefits brain function: the monoamine connection. Brain Sci. 2013;3:39–53.

Article  CAS  PubMed  PubMed Central  Google Scholar 

Harber VJ, Sutton JR. Endorphins and exercise. Sports Med. 1984;1:154–71.

Article  CAS  PubMed  Google Scholar 

Thoren P, Floras JS, Hoffmann P, Seals DR. Endorphins and exercise: physiological mechanisms and clinical implications. Med Sci Sports Exerc. 1990;22:417–28.

CAS  PubMed  Google Scholar 

Budnick CJ, Stults-Kolehmainen M, Dadina C, et al. Motivation states to move, be physically active and sedentary vary like circadian rhythms and are associated with affect and arousal. Front Sports Act Living. 2023;5:1094288.

Article  PubMed  PubMed Central  Google Scholar 

Withall J, Jago R, Fox KR. Why some do but most don’t. Barriers and enablers to engaging low-income groups in physical activity programmes: a mixed methods study. BMC Public Health. 2011;11:507.

Article  PubMed  PubMed Central  Google Scholar 

Iversen VM, Norum M, Schoenfeld BJ, Fimland MS. No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Med. 2021;51:2079–95.

Article  PubMed  PubMed Central  Google Scholar 

Hoare ES, Jennings GL, Kingwell BA. Exploring motivation and barriers to resistance training among women enrolled in college. Sports (Basel, Switzerland). 2017;5:47–52.

PubMed  PubMed Central  Google Scholar 

Fyfe JJ, Hamilton DL, Daly RM. Minimal-dose resistance training for improving muscle mass, strength, and function: a narrative review of current evidence and practical considerations. Sports Med. 2022;52:463–79.

Article  PubMed  Google Scholar 

Ruiz JRS, Lobelo F, Morrow JR, Jackson AW, Sjostrom M, Blair SN. Association between muscular strength and mortality in men: prospective cohort study. BMJ. 2008;337:92–5.

Article  PubMed Central  Google Scholar 

Pollock ML, Franklin BA, Balady GJ, et al. Aha science advisory. Resistance exercise in individuals with and without cardiovascular disease: Benefits, rationale, safety, and prescription: an advisory from the committee on exercise, rehabilitation, and prevention, council on clinical cardiology, American heart association; position paper endorsed by the American college of sports medicine. Circulation. 2000;101:828–33.

Article  CAS  PubMed  Google Scholar 

Pollock ML, Evans W. Resistance training for health and disease: Introduction. Med Sci Sports Exerc. 1998;31:10–1.

Article  Google Scholar 

Williams MA, Haskell WL, Ades PA, et al. Resistance exercise in individuals with and without cardiovascular disease: 2007 update: a scientific statement from the american heart association council on clinical cardiology and council on nutrition, physical activity, and metabolism. Circulation. 2007;116:572–84.

Article  PubMed  Google Scholar 

Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84:475–82.

Comments (0)

No login
gif