Minimum Effective Strength
Three to six heavy sets per week per movement pattern is all it takes
Who it’s for
You have lifting experience but lack time. The goal is to maintain strength and make steady gains.
How it works
Three to six working sets of 1–5 reps per week per movement, loads above 80% 1RM, RPE 7.5–9.5. Followed by two to three back-off sets at roughly 80% of working weight. This is the evidence-based threshold below which strength plateaus, but above which additional volume yields diminishing returns.
Weekly layout
How load increases
Optimal frequency: squat twice weekly, bench press three times, deadlift once. Increase load when a working set feels like RPE 7.5 instead of 9. Accessories: 1–3 exercises per movement, 6–10 reps.
Deload
Every sixth week: cut sets in half, keep load identical.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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