Just Start: The Minimal Effective Dose
Last week I turned 34.
34 is a weird age. It’s an age where anyone older than you thinks you’re incredibly young and an age where my little sisters in their early 20s look at me like I might as well start shopping for caskets.
The fact of the matter is we are all going to age. It's inevitable - but we are not all going to age at the same rate.
Why? Well largely because of movement and the frequency and intensity of our movement.
People that live in walkable cities typically live longer. People that engage in aerobic exercise live longer. People that have higher muscular strength live longer.
Your body changes based on how you use it. When you exercise or move around a lot, your body gets stronger - like how running makes your legs, heart, and lungs stronger. But when you don't move much, like sitting all day, the unused parts of your body (like your back muscles) get weaker. Our bodies need movement to stay strong and healthy.
It's simple: if you don't use it, you lose it!
Here's what happens when we stay active:
Our muscles maintain their strength and size
Our body becomes better at using energy
Our internal repair systems stay strong
Our body maintains its ability to build and maintain muscle
But when we become inactive:
Our muscles begin to shrink
Our metabolism slows down
Our body becomes less efficient at handling sugar and fats
Our ability to recover from stress decreases
Movement is clearly good for us. In fact the current health guidelines recommend 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice per week. Yet only 24.2% of adults meet these guidelines.
Between work, family, and daily responsibilities, just 3 hours a week for exercise can seem impossible. If you're thinking "I don't have time for all that" - you're not alone.
Minimal Effective Dose
This is where the concept of 'minimal effective dose' comes in - the smallest amount of exercise needed to trigger positive changes in your body. Research shows you can start seeing benefits with:
Just 2 days per week
As little as 20-30 minutes per session
A simple circuit of 3-10 basic exercises
Using basic weight machines or bodyweight movements
What does this mean in real life?
Studies show that older adults who went from sedentary and performed just this minimal amount of training saw remarkable changes:
Their muscle cells began functioning like those of people 40 years younger.
(Melov et al. (2007) reported that following 6 months of RT participants with an average age of 68 years showed mitochondrial characteristics similar to persons with a mean age of 24 years)Their strength increased to match that of adults decades younger.
(Candow et al. (2011) reported that 22 weeks of RT eliminated the strength and muscle mass deficit of older men when compared to 18–31-year-old men.)Their bodies regained the ability to build new muscle tissue after just 2 weeks.
(Yarasheski et al. (1993) reported that basal fractional rate of muscle protein synthesis, whilst lower in the elderly compared to young men and women; increased to a comparable rate following only 2 weeks of RT.)Their balance and stability improved, reducing fall risk.
Their daily activities like climbing stairs and carrying groceries became easier.
Think of the minimal effective dose as your entry point - the threshold where positive changes begin. Like taking the first step on a journey, it's not about stopping here, but starting here.
As you build this foundation and adapt to training, you can progressively do more and unlock even greater benefits. More frequent training, higher volumes, and greater intensity can lead to more substantial improvements in strength, bone density, muscle mass, overall health and a substantial reduction in mortality risk.
But the key is to start somewhere. Twenty minutes, twice a week, with basic exercises - that's all it takes to begin changing your aging trajectory.
Below is a Minimal Effective Dose Workout Plan.
Click through and see how you could incorporate this into your weekly routine and as always if you have any questions feel free to reach out to me at drcoffman@optimizecolumbus.com
The Minimal Effective Dose Program
Progression Plan
- Week 1-2: One set of 10 repetitions of each basic movement
- Week 3-4: Two sets of 10 repetitions of each basic movement
- Week 5-6: Try the intermediate version of each movement, one set of 10
- If you can complete it: Continue and add a second set next week
- If you can't complete it: Stay with basic movements for two more weeks
Continue this pattern as you advance:
- Always start new movements with one set
- Add a second set after two weeks of success
- Try harder variations after mastering two sets
- Listen to your body and progress at your own pace
Basic Movements (Start Here) ▾
Intermediate Movements ▾
Advanced Movements ▾
Remember: Twenty minutes, twice a week, with these basic exercises - that's all it takes to begin changing your aging trajectory. The key isn't to do everything perfectly; it's to start somewhere and stay consistent.