How much training do you need to get 50-60% stronger? It’s actually a lot less than you might think. A massive seven-year study modeled data from 14,960 people (average age 48, SD 11) who completed a “minimal-dose” strength training program once per week for up to 352 weeks (~6.8 years).
Source: Steele J, Fisher JP, Giessing J, et al. Long-term time-course of strength adaptation to minimal dose resistance training through retrospective longitudinal growth modeling. Res Q Exerc Sport. 2023 Dec;94(4):913-930. doi: 10.1080/02701367.2022.2070592.
