Small, consistent doses of Exercise is Medicine
Microdosing movement for health and productivity
I’m going to admit something here … but it may change some followers opinion of me, and perhaps, respect for me.
Are you ready?
I …. do … not … like …. to… lift weights.
Actually, I do not like to lift for more than 20-30 minutes. And most people think every strength training session needs to last 45 minutes to an hour.
I do lift (or more specifically, engage in resistance exercise) and I’ve lifted 1-3 times per week for several decades. My current resistance training sessions usually happens after a tempo run or sprints, and consists of something like the following:
Hexbar deadlift or rear foot elevated split squat 3-5 sets x 5 reps
Push-ups or dumbbell curl to overhead press 3 x 8
TRX Row 3 x 12 or single-arm dumbbell or barbell bentover row 3 x 8
Bird dog / Deadbug or medball rotations or slams
This takes me 12-20 minutes as I take minimal rest between sets - ya, I know, not optimal for strength development but time is money (literally or figuratively). However, my muscular fitness test numbers (pushups, handgrip, estimated 1RM bench press and deadlift, isometric mid-thigh pull peak force) have not changed much over the last 2 decades so at least I’m fighting the age-related decline.
That’s why I felt some validation in my method (and perhaps a little confirmation bias) when I saw this tweet.
There you have it …
Only 1 set of 6 repetitions
5 multi-joint exercises [leg press, upper body horizontal press (chest press) and vertical press (overhead press), and upper body horizontal pull (row) and vertical pull (pulldown)]
12-15 minutes per session
Just 1-2 sessions per week
No excuses … just do it! Why? Because there is overwhelming scientific evidence that shows the myriad of benefits of muscle strength, and strength training on health and performance outcomes. There are now position statements from major scientific and medical organizations summarizing the benefits of strength training.
Microdosing movement for health and productivity
This type of resistance training routine is also easy to incorporate into a physically active lifestyle that includes both aerobic activity and resistance training. If needed, you can also microdose aerobic-type movement throughout the day - move often throughout the day, everyday - low to moderate intensity - walks, 5-10 min walking breaks every 60-120 min from being sedentary (sitting on your ass and working and looking at the computer screen), walking meetings, bike rides, hikes, gardening, etc. and maybe even a set of pushups.
Mix in some vigorous intensity movement once or twice per week. Alternate walk 3 blocks-jog 1 block (or for time); tempo runs; sprint, if you can (your fast-twitch muscle fibers will love it as they are the one’s to decay rapidly with inactivity and aging); maybe an up-tempo circuit mixed with resistance training … you’ll be killing 2 birds with 1 stone.
And, as highlighted above - engage in resistance training 1-2 days per week (12-15 min per session), 1 set of 6 repetitions, 5 multi-joint exercises - as done in the study or this routine. You can rotate upper push pull from horizontal movements to vertical movements on day 1 and day 2.
Squat, deadlift or lunge
Hinge (RDL, kettlebell swings)
Push (push-ups, dumbbell or barbell bench press or overhead press)
Pull (pull-ups, dead hang, lat pulldown, row)
Core (plank, bird dog, dead bug, Pallof press, med ball)
Final words: Consistency is key!! As shown in the study referenced above in the tweet and the one below from the same tweeter, resistance training improves strength. However (and that’s a big boisterous HOWEVER), consistency is key. Use it or lose it. The principle of reversibility. If the demand is not there, the supply will dwindle. The human body is elegantly designed to match form (muscle mass) with function (strength).
So, make it a lifetime and lifestyle of a physical activity, health and disease prevention. Time (literally and figuratively) is on your side … if you just do it in small, consistent doses of exercise is medicine throughout the day and week.
P.S. Physical activity (aerobic + resistance training) is just part of the overall healthy lifestyle that should include:
🌞Upon waking, AM sunlight and fresh air.
🥣Nourish yourself well with the right types of food, in the right amounts, and at the right time.
😃Laugh, smile, and find your Inner Circle.
🧠Think and engage the brain and mind.
🛏️Recovery and Sleep.
Read more here: A Father’s Day To-Do List, Every Day of the Year