Minimalist Training: Build More Muscle in Less Time

Minimalist Strength Training – Introduction

Here are five minimalist strength training home workouts you can use to build muscle strength and muscle mass in less time.

Why?

Because training for physical fitness often seems time-consuming. Many popular training programs ask you to:

• Go to the gym five times a week
• Spend an hour or more per session
• Use a large amount of equipment
• Commit to a long commute

That adds up to more workout time than people with real time constraints can manage.

As a result, you might assume that you don’t have time to get fit, lose weight, and build muscle.

For some, the weight room is a social hub, and they enjoy long sessions.

But, with age comes more responsibility, and many adults do not have hours of free time to spend at the gym. ¹

The good news is you can still achieve significant strength gains with short, condensed workouts.

This style of training is called minimalist or abbreviated training.

This article explains the concepts of minimalist training and provides you with some sample workouts.

Looking for minimalist workout shoes instead? Check out the companion shoe guide here.

Sample 2-Day Minimalist Workout

This minimalist program involves two abbreviated full-body workouts per week.

The workouts are a little longer than some of the others detailed below, but you should still be in and out of the gym in under an hour, with a total training time of no more than two hours per week.

Do each workout once per week, preferably several days apart, for example, Monday and Thursday.

Two Workouts Per Week – Workout A

Two Workouts Per Week – Workout B

Jump to all 5 minimalist workout programs ↓

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What is Minimalist Strength Training?

Minimalist workouts involve cutting away the flab from your workouts, so you’re left with nothing but the bare bones.

For example, instead of doing several different exercises per muscle group, you only do one, and rather than using isolation exercises, you do compound exercises.²

They are also called multi-joint movements—which target more than one body part at the same time for maximum efficiency.

This results in shorter workouts and, in some cases, fewer workouts per week.

Using the minimalist approach, you can also simplify your equipment choices and work out with less.

For example, you could use dumbbells, a barbell, or even body weight exercises.

The idea of minimalist strength training is to try and do more with less: less time, minimal equipment, fewer exercises, and even fewer workouts, which is a stark contrast to the “kitchen sink” approach that many trainers use.

They throw every conceivable exercise into their workouts, hitting specific muscle groups from multiple angles.

While this all-in approach works, it’s not always practical for at-home exercisers and anyone who doesn’t want to spend all their free time training.

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Who Should Do Minimalist Strength Training?

Abbreviated training is not for everyone, and you may not even need to follow a stripped-down program if you have plenty of time and energy for longer, more frequent workouts.

But, if you are struggling to stick to your current workout plan, condensed workouts could be the solution you’ve been waiting for.

Minimalist weight training is perfect for exercisers who are:

#1. Short on time

Have a busy schedule with limited time to train?

Only have 30 minutes a day to work out?

No problem!

You can still get an incredible minimalist workout in that time.

#2. Low in energy

With just a couple of exercises per workout, you should find a minimalist strength training session less draining, with a lower training volume that’s easier to recover from.

#3. Short on equipment

Do you train at home?

Is your home gym sparsely equipped?

Don’t worry; you can still get a great workout with a minimalist program.

#4. Beginners

Short strength workouts are ideal if you’re beginning your fitness journey.

These total-body workouts are manageable, convenient, and focus on the main compound exercises you need to master before moving to more complex training methods.

And if you’re consistent, minimalist workout routines will get you good results.

Minimalist workouts are also a good idea for older adults who must focus on proper form, progressive overload and reduced training frequency to avoid injury.

I know, because I did not start weightlifting till I was 56!

Rich “Hashi Mashi” Deadlifting 8 years later at 64



#5. Athletes

If you play sports and hit the weights, you need to find time for practice and sports-specific conditioning.

You don’t want to spend all your time in the weight room.

A minimalist weight training approach means you should have the time and energy to pursue your sporting dreams.

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Overtraining

If you have been doing a lot of high-volume training lately and are struggling to recover between workouts, you could fall into the trap of overtraining syndrome.

Shorter workouts are much easier to recover from and, as such, could help you maintain strength gains and muscle mass as you get back on track.

A minimalist program can be valuable, regardless of your training goal, your current fitness level, and how experienced you are.

However, while it’s suitable for building strength and physical fitness, it’s not so helpful for hypertrophy or bodybuilding.

That’s because minimalist workouts are low-training volume workouts, and volume plays an essential role in bodybuilding.

You’ll only have time for one exercise per major muscle group per workout with a minimalistic approach.

And that may not be sufficient to trigger maximal hypertrophy.

But, if you do train hard enough, minimalist workouts can help you build muscle mass and support long-term muscle growth.

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The Best Minimalist Exercises

What are the best exercises for a minimalist workout program?

These are the big compound lifts that target multiple muscle groups simultaneously. 

Some emphasize the upper body (bench press, chin-ups, overhead press), while others focus on the lower body (squats, lunges, deadlifts). 

Together, they deliver full-body results with minimal time investment.

Instead of focusing on only triceps extensions and barbell curls that are single-joint exercises, you use multi-joint exercises like:

• conventional deadlifts
• Romanian deadlift
• barbell back squats
• front squats
• lunges
• Bulgarian split squats
• bench presses
• push-ups
• chin-ups
• pull-ups
• overhead presses

So, even if you don’t have much time for training, these compound exercises that practically work your entire body will give you great results.

Therefore, a minimalist training approach is a highly effective way of getting maximal results in minimal time.

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5 Great Minimalist Strength Training Workouts

There is no one-size-fits-all minimalist workout.

Instead, minimalism is a style of training or philosophy.

While you could throw together two or three compound exercises, you’ll get the best results following a training program.

So, to that end, here are a few different minimalist workouts to try.

Choose the one that best fits your schedule.

Note: Feel free to change the exercises based on your personal preferences and available equipment.

For example, you could do dumbbell goblet front squats instead of barbell back squats.

However, stay true to the programs and use similar exercises.

Leg presses instead of squats are an acceptable substitution, while calf raises instead of deadlifts are not!

#1. Two workouts per week: Minimalist Strength Training program 1

For details of this 2-day minimalist program (Workout A & B), see the sample workout at the top of this article.

#2. Three workouts per week: Minimalist Strength Training Program 2

You’ll be hitting the gym three times a week for this program, such as Monday, Wednesday, and Friday.

However, while you’ll be training more often than program 1, each workout is shorter.

Three Workouts Per Week – Workout A – C

#3. Four workouts per week: Minimalist Strength Training Program 3

Four workouts per week might not sound very minimalist, but you’ll only be doing three exercises per workout.

Even with your warm-up, you should be in and out of the gym in 30 minutes or less.

Four Workouts Per Week – Workouts A – D

#4. Five workouts per week: Minimalist Strength Training Program 4

If you have easy access to a gym, this program could be a great way to make the most of your facilities while keeping your workouts to around 20-30 minutes.

Five Workouts Per Week –  Workouts A – E

#5. Six workouts per week: Minimalist Strength Training Program 5

You’ll just be doing one daily exercise for your final minimalist program.

Just do 4-6 sets of 6-12 reps to be in and out of the gym in less than 15 minutes.

• Sunday – squat
• Monday – bench press
• Tuesday – chin-up
• Wednesday – deadlift
• Thursday – overhead press
• Friday – bent-over row
• Saturday – rest

or

• Monday – squat
• Tuesday – bench press
• Wednesday – chin-up
• Thursday – deadlift
• Friday – overhead press
• Saturday – bent-over row
• Sunday – rest

You can structure this as an ascending pyramid, finishing with a heavy set before your back-off set.

• 12 reps (e.g., 40kg/90lbs)
• 10 reps (e.g., 50kg/110lbs)
• 8 reps (e.g., 60kg/130lbs)
• 6 reps (e.g., 70kg/155lbs)
• 12 reps (e.g., 40kg/90lbs)

Adjusting your rep range and number of repetitions is an effective way to manage intensity.

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Cardio and Minimalist Strength Training

Cardio doesn’t fit into the minimalist training framework.

By its very nature, cardio tends to be quite time-consuming.

As a result, you may not have time to do cardio and resistance training.

However, you could do a couple of things to improve your cardiovascular fitness and, by default, your cardiovascular health.

#1. Tabatas

Tabatas are ultra-short interval workouts that take less than five minutes to complete.³

Try tacking a Tabata workout onto the end of your chosen abbreviated strength program.

Tabatas involve doing eight 20-second intervals with 10 seconds of rest between each for a four-minute workout total.

You can use any cardio for Tabatas, including:

• Rower
• Treadmill
• Air bike
• Elliptical
• Jump rope
• Sprinting

#2. Walk 10,000 steps per day

Walking is one of the most convenient types of cardio you can do.

Walk more and drive less to clock up 10,000 steps.

Walk at a brisk enough pace so you are slightly out of breath.

Some call this type of gait – walking with purpose.

You don’t have to do all 10,000 steps in one shot.

This strategy gives the best results if you spread your walking steps throughout your day.

Just chip away at the 10,000-step target until you’ve done them all.

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Minimalist Strength Training – Wrapping Up

Lack of time is a legitimate barrier to exercise.

No one plans on missing workouts, but life has a way of derailing even the best intentions.

But, while you may not be able to commit to two hours a day, most people should be able to find 20-30 minutes several times a week for a minimalist workout.

Such an approach indeed means you do not target smaller muscles like calves; others are trained indirectly (biceps and triceps).

However, you can still effectively work your whole body using the minimalist approach, usually with only a couple of hours per week.

Longer, more comprehensive workouts invariably produce better results, but the benefits of any extra training are pretty minimal.

In other words, minimalist training applies the minimum effective dose principle—doing just enough to spark progress without wasting time. (See how Tim Ferriss popularized this in the 4 Hour Body.)

Stick with it, and you’ll see significant strength gains even from short, consistent workouts.

So, given a choice between minimalist training and no training, the minimalist approach is the clear winner!

Don’t let lack of time stop you from getting stronger and fitter.

Instead, use the minimalist workout method to achieve your training goals.

What’s Next

You now have five great full-body minimalist strength training workouts for when you are short on time.

Or if you’re over 50 when you might not be as tough and flexible as you were on your high school football team!

However, if you have time for an hour-long workout or more, consider the following two articles:

Use the strategies in either of these articles to maintain muscle mass and strength and ward off middle-age spread while achieving the type of body transformation you want.

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Footnotes

¹ National Institute on Aging – Strength Training Tips – NIH guidelines on maintaining strength as you age.

² StrongLifts 5×5 Training Program – Minimalist strength program using five core compound lifts.

³ Tabata et al., 1996 – Original High-Intensity Interval Training Study – PubMed article detailing the 4-minute workout protocol.